Plank
1: 60 60 (seconds) Used ball and bench.
2: 70 75 (seconds) On mat. (Program only calls for 60 seconds.)
3: 60 60 (seconds)
Cable Horizontal Wood Chop
1: Could not complete. Carabiner missing from machine. Look for alternative. Buy a carabiner.
2: 10 10 (Used a medicine ball. Found new equipment to use.)
3: 25 25
I plan my menus one week at a time and tend to eat the same meals for breakfast, lunch, and post-workout shakes, and snacks.
I try to plan nutritious dinners and refer to my husband's "Precision Nutrition" cookbooks. We've been following the "Precision Nutrition" plan as a guide for over a year and, admittedly, need to brush up on the rules and revisit the video.
While I'm fastidious about our weekday nutrition plan, there is no plan for the weekends. I've dug deep to figure out why that is but concluded that I'm not sure why that is. I resolve to work on that immediately. :-B
During the above-listed Stage 2 timeframe, menu looked like this:
Week 1:
Breakfast: Peanut Butterscotch Shake
Snack: Blueberry Power Yogurt
Lunch: Salisturkey Steak
Taco Chicken Soup
Snack: Pecans, Cashews, Raisins
Dinner: Pork Chops, Sweet Potato French Fries, 3-Bean Salad
- Crunchy Fish and Mashed Potatoes
- Perfect Steak, Baked Beans, Cherry Tomatoes & Salad Dressing
Post-Workout Shakes
Clif Bar
Week 3:
Breakfast: Scrambled Egg Whites w/Toast and Fruit Spread
Snack: 1/4 c. nuts, 1/8 c. raisins
Lunch: Tuna/Apple/Walnut Salad
Snack: Power Yogurt w/Blueberries
Dinner: Shrimp w/Onion Rings
- Sea Scallops w/Black Bean Salsa
- Coconut Chicken Strips and Mashed Potatoes
- Turkey Burgers, Cottage Cheese, Black Bean Salsa
- Rice & Beans
Desserts: Raisin Bran
- Sunflower Seeds
- Mixed Nuts, salt-fre
- Popcorn
- Sorbet
Week 4:
Breakfast: Yogurt w/Ricotta, Fruit & Nuts
Snack: Peanut Butter Chocolate Snack Bars
Lunch: Leftovers:
- Rice & Beans
- Hamburger Casserole
- Steak and Mushroom Soup
Snack: Strawberry Banana Shake
Post Workout Shake
Dinner: Hot Dogs and Black Bean Salsa (2 buns, mustard & relish)
- Pork Chops, Mashed potatoes and 3-bean salad
- Perfect Steak, Baked Potatoes, Spinach, Tomato Salad
Dessert: Sugar-Free Pudding Cup,
- Soy Joy Bars
- Sorbet
I expect more than a few raised eyebrows over the hot dogs consumed this week buy, hey (!), the All-Star Game was on and the Red Sox had seven players. Honestly, though, I remember the delicious taste of the hot dogs more vividly than the ballgame.
Stop the press! Monkeywrench thrown into program in the form of a "new" nutritional
program that my husband purchased this week. It's called "No Nonsense Muscle Building Nutrition Program" by Vince Delmonte, author of "No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain." Apparently he follows Berardi's philosophies, so I'm comfortable with that.
I'm used to eating about half of what my husband eats, so this shakeup is not really a big deal. I tweak it where I have to. For example, I'll eat a wrap instead of sliced bread, or skip the cheese. Mostly I just cut the portion in half.
The coming week's eating plan is:
6:30 AM Yogurt w/Ricotta Cheese, Blueberries and Almonds (from last week)
or Raisin Bran w/Skim Milk
Weekend: Omega 3 Egg & Egg White Scrambled Eggs w/Veggies
9:30 AM Yogurt w/Slivered Almonds
12:30 PM Chicken Breast Wrap and 1/2 c. applesauce
3:30 PM Peach Smoothie
Post-Gym Protein Shake
6:30 PM Chicken & Veggie Wrap
- Beef & Vegetable Pasta
- Steak & Potatoes
- Grilled Chicken w/Seasoned Beans
Weekend: Shrimp Scampi over Couscous
- Leftovers
Reverse Lunge From Box W/Forward Reach
4: 15 15 Last workout said GO HEAVIER but should have only moved up to 10 lb. D-0h! No wonder it was a killer!
Dumbbell Prone Cuban Snatch
4: 8 8
Swiss Ball Crunch
4: 10x2 25
Reverse Crunch
4: BW Balanced Swiss Ball between feet. Did the trick!
Lateral Flexion
4: BW BW
Prone Cobra
4: 90 90
Interval Training - Stair Master
4: 15 min.
I'm starting Stage 3 today. Bring it on!
Happy with results so far. I'm eating more than I should be. The scale hasn't budged up or down. But my body is firmer and appears smaller. Love the program and find it challenging. I feel like I have accomplished something each time I leave the gym.
Weight: 130
Neck: 13"
Chest: 38-1/4"
Waist: 31"
Right Bicep: 12"
Left Bicep: 13"
Right Forearm: 9"
Left Forearm: 9"
Hips: 37-1/2"
Right Thigh: 21"
Left Thigh: 21"
Right Calf: 13-1/4"
Left Calf: 13-1/2"
I glad that I bought a stopwatch prior to the start of Stage 3. I completed the first workout yesterday. The first set of the matrix took me 3:58 (3 minutes, 58 seconds) to complete. The rest period between sets is twice that time ... or almost eight minutes for me! I'm sure that if I didn't have the stopwatch I would have been up after about five minutes to start the second set. The additional time allowed me to start the second set feeling rested.
By the way, how does my matrix time compare with those in Stage 3?
The jumping squats really got my heart pounding. After about six I was dying, then realized that I had to complete 24 of them. I sucked it up and finished. They weren't pretty.
Loved everything else about the workout.
I plan to buy a scale soon. Here's my nutritional plan for this week:
6:30 AM Scrambled Egg Whites and Canadian Bacon
9:30 AM Cheese, Fruit, & Nuts (Low-Fat Mozzerella, 1/2 grapes, 9-Peanuts)
12:30 PM Chicken Breast Wrap (w/lettuce and hummus) and 1/3 c. applesauce
3:30 PM Strawberry Bananarama Shake
6:30 PM - Chicken & Veggie Wrap
- Beef & Vegetable Pasta
- Grilled Chicken w/Seasoned Beans
- Healthy Choice Frozen Dinner
- Spicy Bean Boca Burger Wrap w/lettuce and hummus
Pre-Bed Protein Shake
Completed my last matrix of Stage 3 on Thursday. I completed each rep to the best of my ability. Hands behind head, air on every squat. Still had a problem getting a rhythm down with the jumping lunges though. Best part was realizing that I wasn't nearly as winded as when I finished that first matrix weeks ago. What a sense of accomplishment. Will post all of Stage 3 worksheets when I complete the last workout of Stage B next week.
I'm trying to show some self restraint and only weigh myself a couple of times a month. Someone suggested just weighing in about half-way between menstruation cycles and that seemed like a good idea. I've inked myself in for the 21st of August.
Returned the food scale when I realized that I could only read grams in increments of 20. Will spend the extra cake and get a good scale. (Another attempt to procrastinate in order to not have to count calories? Hmmmmmm.......)
I'm starting to read about Stage 7 ... and getting kind of scared!
Workout A: One-Armed Dumbbell Snatch
1: 5/6 10/6 10/6 Felt good. Try 12 lb.
2: 12/6 12/6 12/6 Try 15. Bend knees and hold for a second.
3: 15/6 15/6 15/6 15 lb. OK -- try one or two sets of 20
4: 15/6 20/6 20/6
Dumbbell Single-Leg Romanian Deadlift
1: 10/6 15/6 15/6 Weight is good. Balance is off.
2: 15/6 15/6 15/6
3: 15/6 15/6 15/6
4: 15/6 20/6 20/6
Barbel Bent-Over Row
1: 55/6 65/6 65/6
2: 50/6 60/6 70/6 Good weight. Challenging.
3: 50/6 60/6 70/6
4: 55/6 65/6 70/6 70 lb. is difficult. Barely completing last rep.
Dumbbell single-Arm Overhead Squat
1: 5/10 10/20 10/20 Good challenge.
2: 5/10 10/20 10/20 Still a good challenge. :-P
3: 8/15 10/20 10/20
4: 10/20 10/20 12/25
Dumbbell Incline Bench Press
1: 20/6 25/6 25/6 O.K. Hard to get dumbbells to starting point. Fine after that.
2: 20/6 25/6 25/6
3: 20/6 25/6 25/6
4: 25/6 25/6 30/6 I did it!
Workout B: Barbel Romanian Deadlift/Bent-Over Row
1: 50/6 55/6 60/6
2: 55/6 60/6 65/6
3: 60/6 65/6 65/6 Lower back felt weak.
4: 65/6 65/6 65/6 Last rep's a b*tch.
Partial Single-Leg Squat
1,2,3,4: BW/6 Needs improvement. Added two five pound weights to workout.
Back Extension
1: BW/6 BW/6 BW/6 Hands across chest
2: BW/6 BW/6 BW/6 Hands behind head
3: BW/6 BW/6 10/6 10 lb plate held at chest
4: 10/6 10/6 10/6
YTWL
1: 3/6 3/6 3/6
2: 5/6 5/6 5/6
3: 5/6 5/6 5/6 Tried 10 lb but could not complete.
4: 5/6 5/6 5/6
Swiss Ball Crunch
1: 25/6 25/6 25/6 Can I make this tougher with less weight?
2: 25/6 35/6 2/6 Changed from holding plate at chest to medicine ball behind head.
3: 6/6 7/6 6/6 6 lb medicine ball plus 1 kg medicine ball (at same time!)
Hip Flexions
1,2,3,4: Prone jackknife
Lateral Flexion
1,2,3,4: Hanna Side Flexion 2 Prone Cobra
1,2,3,4: 90 seconds
Continuing on in Stage 4 of NROL4W.
Weigh-in and measurements update is this Thursday.
This week's nutritional plan is:
6:30 AM Scrambled Egg Whites with Canadian Bacon
9:30 AM 6 oz. Weight Watchers Yogurt w/2 TBS sliced almonds
12:30 PM Sliced Deli Chicken and Cheese on High Fiber Bread
3:30 PM Strawberry Protein Shake
6:30 PM Post-Workout Shake
Dinner
- Turkey Burger
- Rice & Beans
- Ham Steak & Mashed Potatoes
- Steak & Potatoes
- Chicken with Applesauce
Dessert: Sugar-Free Jello Pudding Cup
Weight: 131.8
Neck: 12-3/4
Chest: 38-3/4"
Waist: 31"
Right Bicep: 11-3/4"
Left Bicep: 11-3/4"
Right Forearm: 9-1/4"
Left Forearm: 9-1/4"
Hips: 37-1/2"
Right Thigh: 22-1/2
Left Thigh: 21"
Right Calf: 13-1/4"
Left Calf: 13-1/4"
Front Squat/Push Press
1: 30 40 40
2: 40 40 40 Checked "Starting Strength" for arm position after this workout.
3: 30 40 45 Was obsessing about keeping arms at 90 degrees. Wasn't necessary.
4: 45 45 45 Power Full !!!
Step Up
1: 25 25 25 2 - 25 lb dumbbells, 4 risers
2: 40 40 40 40 lb. weighted bar, 5 risers
3: 40 40 45 Used empty barbell last set, 5 risers
4: 40 40 40 40 lb. weighted bar, 5 risers (Wanted to use empty barbell. Gym too crowded. Safety issue.)
Dumbbell One-Point Row
1: 15 15 15 2-15 lb. dumbbells
2: 15 15 15
3: 20 20 20 Balance is O-F-F! (Balancing on dominant right foot.)
4: 20 20 20
Static Lunge, Rear Foot Elevated
1: 15 15 15
2: 20 20 20 Cr*p!
3: 20 20 20 " (Ditto) :P
4: 20 20 20 Second set better than first. Stuck at 20 lb.
Push Up
1: 8 8 8 100% Floor!
2: 8 8 8
3: 8 8 8
4: 8 8 8 First set strong. Arms too far out at sides though.
I've been trying some assisted pullups and chinups after completing the workout A in Stage 4. My upper body strength has always been weak. I remember in high school when they used to set up a chair beneath the chin up bar and have us jump up off the chair to "hang" on the bar. I'd try in earnest but was never able to stay up. Well, I graduated from high school 33 years ago and I am a lot stronger now than I was then. I'll feel accomplished if I can complete a negative chinup or pullup.
Hiked a challenging section of the Appalachian Trail in New Hampshire yesterday. I've been on a mini vacation since Thursday and will return to work and my workouts tomorrow. I have one last workout in Stage 4 to complete tomorrow before starting Stage 5 on Friday.
Wide-Grip Deadlift From Box
1: 65 65 70 Felt lower back on third set. Check form!
2: 60 65 70
3: 65 75 75
4: 65 75 80
Bulgarian Split Squat
1: 10 15 15x2 dumbbells
2: 15 15 15 Was easier today. Try 20 lb.
3: 15 15 20 20 lb. dumbbells was very heavy. 33% increase seemed too much of an increase today.
4: 15 15 15
Underhand-Grip Lat Pulldown
1: 75 75 75
2: 75 80 80 Try at least one set of 85 next time.
3: 80 80 80 Had to "jump in" last set. Easier to stay at 80 lb. Try more next time.
4: 80 82.5 82.5 Progress!
Swiss Ball Crunches
1: 6 6 6 Medicine ball
2: 5 10 10 Used plates. Poor form.
3: 8 10 10 Medicine ball held in front of me.
4: 12 12 12 Dumbbell held straight out in front.
Reverse Crunch (# of reps)
1: 8 8 8 BW
2: 8 8 8 With Swiss ball between feet and knees.
3: 8 8 8 With Swiss ball between feet and knees.
4: 8 8 8 With Swiss ball between feet and knees.
Lateral Flexion #3
1, 2, 3, 4
Prone Cobra, 120 seconds
1, 2, 3, 4
Next weigh-in and measurements scheduled for August 19th.
Starting Stage 5 tomorrow. Good Lord ... not the body matrix!!!!!
Here's the nutritional scheme for the week:
6:30 AM Egg White Omelette on Toast, 1/2 c. sliced peaches
9:30 AM 1 c. Shedded Wheat, 1/4 scoop protein powder, 2 tbs almonds
12:30 PM Tuna salad, wonton soup, low-carb tortilla
3:30 PM Berry Delicious Smoothie
6:30 PM Post-Workout Shake
Dinner:
- Deli Sandwich with 1/2 c. grapes and 2 TBS. almonds
- Chicken breast with applesauce and rice
- Soup, plain yogurt w/blueberries, milk
- Frozen dinner
- Steak & cheese sandwich
Dessert: Protein Shake
Here's three months data:
........................7/26/08........8/21/08........9/19/08
Weight...............130Lb.... .......131.8Lb.......132Lb..
Neck..................13"...............12-3/4".......12-1/2"
Chest.................38-1/4".........38-3/4".......39"
Waist.................31"...............31".............31"
Hips...................37-1/2".........37-1/2"........37"
R Bicep...............12"...............11-3/4".......12"
L Bicep...............13"...............11-3/4"...... 11-3/4"
R Forearm............9"................9-1/4"..........8-3/4"
L Forearm............9"................9-1/4"..........8-3/4"
R Thigh...............21"...............22-1/2".......20-3/4"
L Thigh...............21"...............21".............21-3/4"
R Calf.................13-1/4".........13-1/4"........13-1/4"
L Calf.................13-1/2".........13-1/4".........13"
Stage 5 is winding down. I'll finish last Workout A and B this week. I was looking forward to starting Stage 6 but just reread the preface for that Stage and see that we have an option to skip Stage 6 and move on to Stage 7 for rapid fat loss. I believe that is exactly what I will do, although I'm really dying to try the negative chin-up.
I'm cruising to Hawaii in 2-1/2 weeks. I'd love for the scale to read 129 when I leave. To achieve that I'm scaling back on my portions and having a fiber-rich soup for dinners. Here's the rest of my nutritional scheme for this week:
6:30 AM Egg white and steak wrap
9:30 AM 1/4 c. plain yogurt, 1/4 c. blueberries
12:30 PM 1/2 c. cottage cheese, chicken
3:30 PM Caffein Buzz Smoothie
6:30 PM Post Workout Shake
- Soup
Dessert Almond, pecan, walnut mix
Vitamins/Supplements/Meds:
- Multi Vitamin, One A Day for Women
- Baby aspirin, 81 mg.
- Fish Oil (2/day)
- Calcium, 500 mg. (2/day)
Finished Stage 5, Workout A. Made good improvements in most exercises except the one I need in order to do a chinup, pullup, or a negative pullup ... the lat pulldown.
Here's a comparison to my Stage 3 results:
Goddess-In-Training Log
Linear Mode
