Out of the Library and into the Gym

[Librarygirl]

(8/26 workout=Tuesday=rest day)

8/27 NROL4W 3b/w1
great workout today!

A Barbell Romanian Deadlift/Bentover Row 95(bar+25e)/6 | 85(bar+20e)/6 | 85/(bar+20e) | rest 105

B1 Partial Single-leg Squat bw/6 | rest 105 x 3sets
B2 Wide-grip Lat Pulldown 75/6 | rest 105 x 3 sets

C1 Back Extension 4lb medicine ball/6 | rest 105 x 3 sets
C2 YTWL 8e/6 | 5e/6 | 5e/6 | rest 105

D1 Swiss Ball Crunch (arms overhead+4lb ball) bw/6 x 3 sets
D2 Jacknife on a Ball bw/6 x 3 sets
D3 Side Crunch on a Ball bw+4lb ball/6 x 3 sets each side*

E1 Prone Cobra bw/6 held 90 sec x 3
(did cobra for first 45 sec then lifted legs into shalabasana for 45 sec more)

Treadmill Intervals
1 min 2.5mph
2 min 3mph
1 min 5mph
2 min 2.5mph
1 min 6mph
2 min 2.5mph
1 min 7mph
2 min 2.5mph
1 min 6.5mph
2 min 2.5mph


*did as superset, D1-D3, then rest 105, then repeat.

[Librarygirl]

breakfast
shoothie w/chocolate whey protein powder, banana, yogurt, (less) peanut butter, skim milk
(drank half pre-w/o)
americano w/skim

lunch
2% cottage cheese
grapes
1/2 oz walnuts

dinner
chicken sausage, spinach, garlic, olive oil over barilla plus pasta

calories: 1,637
A little higher than I'd like but better to do that with whole foods than with ice cream...those intervals in the morning make me hungry!

macros
fat 28.7% (52 grams)
protein 28% (115 grams)
carbs 41.8% (171 grams)

[NorthernWisco]

whats ur profession?

[Librarygirl]

Originally Posted by NorthernWisco

whats ur profession?

since we've ruled out librarian...I'm an architect, actually. yup.

You said something about shift work in your log, right? (but that could be lots of things...). Now I see that you work in a youth treatment facility...but it still could be alot of things: social worker? guard? janitor? doctor? quite the mystery.

[NorthernWisco]

counsoler

[Librarygirl]

Originally Posted by NorthernWisco

counsoler

cool. I can imagine that could be pretty rewarding....but possibly pretty stressful too.

[Librarygirl]

breakfast
steelcut oats w/whey protein powder, banana, 1/2 oz walnuts
americano w/skim

lunch
turkey breast, asparagus, red bell pepper, brown rice

dinner
big salad of mixed greens, cucumber, tomato, w/chicken breast, whites from one egg, dijon vinaigrette

calories 1,438
macros
fat 23% (37 grams)
protein 35.1% (126 grams)
carbs 40.4% (145 grams)

note: no yoga last night. had to work late.

[Librarygirl]

NROL4W 3a/w3

A One-Armed Dumbbell Snatch: 20/6 | 20/6 | 20/6 | rest 105

B1 Dumbbell Single Leg Romanian Deadlift 40(20e)/6 | 40(20e)/6 | 36(18e)/6 | rest 105
B2 Barbell Bent-over Row 80(bar+20e)/6 | 80(bar+20e)/6 | 80(bar+20e)/6 | rest 105

C1 Dumbbell Single Arm Overhead Squat 10+20/6 | 10+20/6 | 10+20/6 | rest 105
C2 Dumbbell Incline Bench Press 40(20e)/6 | 40(20e)/6 | 40(20e)/6 | rest 105

D1 Plank bw/90sec | bw/90sec | bw/90sec | rest 105*
D2 Cable Horizontal Reverse Woodchop 40/6 | 40/6 | 40/6 | rest 105

[realcdn]

Yay, look at the red!

[Librarygirl]

Out of town for a wedding--margaritas, beer beer beer, Tex-mex, bar-be-que, lots of walking and swimming, leasurely bicycling, and tons and tons of dancing. Up one pound but I don't regret it.

[Librarygirl]

workout
usually this is a rest day, but I went for a walk: 5+ miles around a lake.

food
breakfast
smoothie w/chocolate whey protein, pb, banana, yogurt, flax

lunch
spicy broth based soup (homemade) w/chicken breast and mozzarella

dinner
cooked some whole wheat couscous in the soup, more chicken breast

snack
skim latte in the afternoon

calories 1,549

macros
fat 19.2% (33 grams)
protein 40.6% (157 grams)
carbs 35.5% (138 grams)

[Librarygirl]

NROL4W 3b/w3

A Barbell Romanian Deadlift/Bentover Row 95(bar+25e)/6 | 95(bar+25e)/6 | 95/(bar+25e) | rest 105

B1 Partial Single-leg Squat 4lb ball/6 | bw/6 | bw/6 | rest 105
B2 Wide-grip Lat Pulldown 80/6 | 75/6 | 75/6 rest 105

C1 Back Extension 6lb medicine ball/6 | rest 105 x 3 sets
C2 YTWL 8e/6 | 5e/6 | 5e/6 | rest 105

D1 Swiss Ball Crunch (arms overhead+6lb ball) bw/6 x 3 sets
D2 Jacknife on a Ball bw/6 x 3 sets
D3 Side Crunch on a Ball bw+6lb ball/6 x 3 sets each side*

E1 Prone Cobra bw/6 held 90 sec x 3
(did cobra for first 30 sec then lifted legs into shalabasana for 60 sec more)

Treadmill Intervals
1 min 2.8mph
2 min 3mph
1 min 6mph
2 min 2.8mph
1 min 7mph
2 min 2.8mph
1 min 7.5mph
2 min 2.8mph
1 min 7.5mph
2 min 2.8mph


*did as superset, D1-D3, then rest 105, then repeat.

[NorthernWisco]

lol stressful is a understatement I have a interview tomorrow for a new higher paying job! But it is rewarding to an extent

[NorthernWisco]

shit i almost forgot to tell you that your workouts look awesome!

[Librarygirl]

Originally Posted by realcdn

Yay, look at the red!

Hey Anne! I forgot to say thanks!

Originally Posted by NorthernWisco

shit i almost forgot to tell you that your workouts look awesome!

[Librarygirl]

breakfast
blueberry/banana smoothie w/whey protein powder, ground flax seeds

lunch
whole wheat couscous (as cooked last night--with tomatoes, jalapenos, onion, etc.), turkey breast

dinner
condo association quarterly meeting/barbecue. Since I hosted I was able to control the food pretty well. I did not control the beer, however...

marinated/grilled chicken breast
cucumber/tomato/watercress salad
sweet potato/potato salad w/chipotle vinaigrette
grilled corn
beer

calories 1,588

macros
fat 8.7% (15 grams)
protein 28.6% (114 grams)
carbs 47.7% (189 grams)
alcohol 12.3% (28 grams)

[Librarygirl]

1. no yoga tonight (schedule change), but I'll walk the lake again: 5.5miles

2. weight down .5lbs from pre-trip

3. another rehearsal dinner Friday/another wedding Saturday, but I'll do my best.

[NorthernWisco]

lol weddings are a bitch for dieting......GDLK

[beesknees]

Just wanted to say hi to a fellow Minnesotan and Architect. Your workouts and food are very impressive! Good luck at that wedding. For me, the weekends and esp. weddings are always a challenge.

[Librarygirl]

Both an Architect and a Minnesotan, and I don't recognize you from the photo?...bizarre. I bet (hope!) we will run into each other and some point if we haven't already.

Congrats on your NRules progress (is that stage 7 I see? awesome!)

[NorthernWisco]

what do you design?

[beesknees]

I know, small world right?

Yes stage 7 and NROL4W is officially done now. I started the break in workouts for NROL yesterday.

[Librarygirl]

breakfast
1 egg, 2 egg whites, scrambled w/broccoli and part-skim mozzarella
2 pieces canadian bacon
americano w/skim

lunch
turkey sandwich on 7-grain bread
(as prepared downstairs: lettuce, tomato, avocado, mayo)

dinner
4 pieces spicy tuna roll (made w/brown rice)
4 small pieces salmon sashimi
cucumber/tomato/watercress salad
nectarine

calories 1,243 this number is too low.
that (+ a long walk too late) explains the crap workout to follow

macros
fat 35% (50 grams)
protein 29.9% (96 grams)
carbs 35.1% (112 grams)

[Librarygirl]

hella morning this am: ran late. was weak. forgot work clothes at home.

NROL4W 3a/w4

A One-Armed Dumbbell Snatch: 25/6 | 20/6 | 20/6 | rest 105

B1 Dumbbell Single Leg Romanian Deadlift 40(20e)/6 | 36(18e)/6 | 36(18e)/6 | rest 105
B2 Barbell Bent-over Row 55(bar+10e)/6 | 75(bar+15e)/6 | 75(bar+15e)/6 | rest 105

C1 Dumbbell Single Arm Overhead Squat 7.5+18/6 | 7.5+18/6 | 7.5+18/6 | rest 105
C2 Dumbbell Incline Bench Press 36(18e)/6 | 36(18e)/6 | 40(20e)/6 | rest 105

D1 Plank bw/75sec | bw/90sec | bw/75sec | rest 105*
D2 Cable Horizontal Reverse Woodchop 40/6 | 40/6 | 40/6 | rest 105

[Librarygirl]

Originally Posted by NorthernWisco

what do you design?

Hey There! I did not forget you, just had a crazy couple of days. So, what do I design...I have deliberately avoided specializing in any building type. My focus is more about process, and I will admit, a little more academic than most. I currently work for a tiny office doing a wide range of projects: residential (new construction, renovation), commercial, environmental design, landscape and urban planning.

Any news from that interview?

[Librarygirl]

friday/saturday was wedding food, impossible to count, but not extremely excessive.

Sunday
breakfast
steelcut oats w/whey protein powder, banana, 1/2oz walnuts, 1t maple syrup
americano w/skim

lunch
soup (homemade) w/white beans, tomatoes, greens and garlic
chicken breast

dinner
more soup w/barilla plus pasta, andouille chicken sausage, part-skim mozzarella

calories 1,468

macros
fat 26.7% (44 grams)
protein 34.1% (126 grams)
carbs 39.3% (145 grams)

[Librarygirl]

saturday: 90 minute spin
sunday: 90 minute vinyasa yoga

monday
NROL4W 3B/W4
(went better today)

A Barbell Romanian Deadlift/Bentover Row 85(bar+20e)/6 x3 sets rest 105

B1 Partial Single-leg Squat 6lb ball/6 x 3 sets rest 105
B2 Wide-grip Lat Pulldown 80/6 x 3 sets rest 105

C1 Back Extension 10lb medicine ball/6 | rest 105 x 3 sets
C2 YTWL 8e/6 x 3 sets rest 105

D1 Swiss Ball Crunch (arms overhead+10lb ball) bw/6 x 3 sets
D2 Jacknife on a Ball bw/6 x 3 sets
D3 Side Crunch on a Ball bw+10lb ball/6 x 3 sets each side*

ran out of time for prone cobra and intervals. will try to do tonight.
*did as superset, D1-D3, then rest 105, then repeat.

[stingo]

I like the comment after the workout title (went better today). And yes, all that red certainly shows it a good day.

[Librarygirl]

Originally Posted by stingo

I like the comment after the workout title (went better today). And yes, all that red certainly shows it a good day.

Thanks Tom, sometimes I need the red to remember that I'm (slowly)
getting better.

[Librarygirl]

breakfast
smoothie w/whey protein powder, yogurt, blueberries, banana

lunch
brown rice and broccoli w/andouille chicken sausage, yellow bell pepper and scallion

dinner
soup* w/barilla plus pasta and chicken breast

calories 1,586
macros
fat 21.4% (38 grams)
protein 34.9% (139 grams)
carbs 43.7% (174 grams)


*that soup didn't really hold up well. next time must remember to add greens to individual servings only.
**also running appallingly low on vegetables must get act together.