took it pretty easy on the weights today--starting with 4a good form!
A front squat/push press 45(bar only)/8 x 3 sets 90sec rest
B1 stepup 36(18e)/8 x 3sets 90 sec rest B2 dumbell one-point row 36(18e)/8 x 3sets 90sec rest
C1 Static Lunge, rear foot elevated 40(20e) x 3sets 90sec rest C2 Pushup bw/8 x 3 sets 90sec rest
D1 Plank 60sec/60sec rest/60 sec/90sec rest then D2 x3* D2 Cable Horizontal Woodchop 45/8 x 3 sets 90sec rest
*total of 6 60sec planks. for some reason 120sec seemed impossible this morning.
**ran into a trainer I worked with at the beginning of stage 1. She insists I've lost a lot of weight and look great...hmm, lets see, I've lost 7lbs since she last saw me...but I do look a lot better.
__________________
i do like the library, but i also like the gym my new log!
**ran into a trainer I worked with at the beginning of stage 1. She insists I've lost a lot of weight and look great...hmm, lets see, I've lost 7lbs since she last saw me...but I do look a lot better.
Did a vinyasa class last night (90min), since my regular Thursday class is now canceled. Interesting doing this on the same day as lifting--felt ok, but now I've got some twitchyness and DOMS in my right glute
for the food:
breakfast
smoothie w/ whey protein powder, 1/2 banana, yogurt, pb, flax
lunch
tabbouleh
chicken breast
snack
more tabbouleh
more chicken breast
dinner(more like a snack--around 9pm)*
10 kashi tlc 7-grain crackers
1 oz part skim mozzarella
kimchi
A Wide-grip Deadlift from a Box 95t/8 x 2 sets 90 sec rest
B1 Bulgarian Split-squat 25lb plate/8 x 2 sets 90 sec rest B2 Underhand Grip Lat Pull-down 75/8 x 2 sets 90 sec rest
C1*Back Extension 12lb ball/8 x 2 sets 90 sec rest C2*YTWL 10e/8 x 2 sets 90 sec rest
D1 Incline Crunch 25lb plate/8 x 2 sets 90 sec rest D2 Reverse Incline Crunch bw/8 x 2 sets 90 sec rest D3 Hanna Side Flexion (version 3) bw/8 x 2 sets 90 sec rest
*These are not the exercises I was supposed to do, but that's what I did. I confuse myself sometimes.
**Didn't finish again. Prone Cobra and Intervals to follow hopefully Saturday.
__________________
i do like the library, but i also like the gym my new log!
That's funny because I was just thinking that I didn't do all that well this weekend...1,654? But I guess it balanced out over the two days...anyway...thanks!
__________________
i do like the library, but i also like the gym my new log!
**confident that either the high protein number Tuesday or the relatively high carb number Monday is the difference between starving and fine. must remember this.
__________________
i do like the library, but i also like the gym my new log!
Tuesday
can't make it to yoga wed, so did a 75minute class tuesday night.
Wednesday
NROL4W 4B/W2 great workout today
A Wide-grip Deadlift from a Box 100*t/8 x 3 sets 90 sec rest
B1 Bulgarian Split-squat 35lb plate/8 x 3 sets 90 sec rest B2 Underhand Grip Lat Pull-down 75/8 x 3 sets 90 sec rest
C1 Reverse Lunge from a box w/forward reach 10e/8 x 3 sets 90 sec rest C2 Cuban Snatch 10e/8 x 3 sets 90 sec rest
D1 Incline Crunch 25lb plate/8 x 3 sets 90 sec rest D2 Reverse Incline Crunch bw/8 x 3 sets 90 sec rest D3 Hanna Side Flexion (version 3) bw/8 x 3 sets 90 sec rest
E1 Prone Cobra 90 sec x 3 sets 90 sec rest
Intervals will be done Thursday night with a walk.
*Finding some issues with grip strength. I could lift more in deadlift especially if I could just hold onto the bar. Not sure what to do about this other than continuing to lift as heavy as I can while waiting for my grip to catch up.
__________________
i do like the library, but i also like the gym my new log!
*higher than I'd like (again) but macros were better--I was too hungry to save the sandwich for an early dinner, which made me very hungry when I finally got home. I might need to start allowing myself a bit more on workout days.
feeling pretty down today. 3lbs up in weight (probably from eating salty food late), mad at myself for going over calories anyway + a variety of other personal things. grrr! 6 days until my vacation/rest week.
A bit of a re-feed and a break will feel good.
__________________
i do like the library, but i also like the gym my new log!
Agreed. I went through a long phase during NROL4W when the scale would not budge. I think a lot of it is water retention. You are making some impressive gains in your lifts, so that is something to be happy about!
Not feeling great--some sort of stomach thing--so I let myself go back to bed instead of heading to the gym this morning. Hopefully I'll be 100% in time for a long hike tomorrow.
9/18 food
breakfast
1 egg, 3 egg whites, spinach, feta, canadian bacon
whole wheat english muffin
americano w/skim
lunch
steak sandwich (6") on baguette w/tomatoes and arugula
dinner
tabbouleh salad w/some chickpeas and roasted chicken
Saturday: backpacking 'training hike' about 8 miles up and down/rough terrain with a loaded pack. Allowed myself some extra calories Friday night/Saturday night to make this work. felt good.
Sunday: 90 minute vinyasa yoga.
Monday am:
NROL4W 4a/w3
A front squat/push press 50(bar+2.5e)/8 x 3 sets 90sec rest
B1 stepup 50(bar+2.5e)*/8 x 3 sets 90 sec rest B2 dumbbell one-point row 40(20e)/8 x 3sets 90sec rest
You might want to try a bit of a higher step to get a fuller ROM on that step up....give you more of a glute workout, as intended with NROL4W. You'll need to drop the weight, though.
You might want to try a bit of a higher step to get a fuller ROM on that step up....give you more of a glute workout, as intended with NROL4W. You'll need to drop the weight, though.
Thanks as always, Jane for keeping your eye on my workouts! I'll try a taller step when I get back to this workout in about a week...did I mention I'm on vacation starting Wednesday?
__________________
i do like the library, but i also like the gym my new log!
9/8 workout continues....NROL4W phase 3 complete!
6 days until my vacation/rest week. 
Linear Mode
