Stopping in to check up. You might try doing a mixed grip on the deadlifts. One of the trainers at my gym suggested it when I was having him check my form. He also mentioned that the mixed grip helps set your form better on the deads.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Some Truth to that mixed grip my max Double OH Grip dead lift is about 100 lbs less than my mixed grip dead................Side bar I think that Alwyn uses the DOH grip is because in the real world you dont ever get the chance to mix grip something when u pick something up
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
I'm glad to know somebody cares! and I didn't mean to disappear without a word...(I think I might have mentioned it in a reply to Jane?) I was off visiting my sister and her new baby (and her husband and her toddler). --considered it a 'rest and re-feed' week, although we did a tiny bit of hiking and I didn't count calories at all. Regular logging and exercising resumes tomorrow.
Oh and we might see my sister around JP's sometime soon. She was asking for a link
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i do like the library, but i also like the gym my new log!
Wednesday AM
NROL4W 4B/W3 TOUGH workout today. Tough getting up at 6am (in the dark). Tough lifting (maybe because I did 9 not 8 reps?) and tough intervals. But I did it, and I feel good now.
A Wide-grip Deadlift from a Box 105t/9 x 3 sets 90 sec rest
B1 Bulgarian Split-squat 45lb bar/9 x 2 sets 90 sec rest B2 Underhand Grip Lat Pull-down 75/9 x 2 sets 90 sec rest
C1 Reverse Lunge from a box w/forward reach 10e/9 x 2 sets 90 sec rest C2 Cuban Snatch 10e/9 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**
no E1 Prone Cobra (skipped for time)
Treadmill Intervals added incline (1)
1 min 3mph
2 min 3.5mph
1 min 6mph
2 min 3mph
1 min 7mph
2 min 3mph
1 min 7.5mph
2 min 3mph
1 min 7.5mph
2 min 3mph
Wednesday PM
90 minute vinyasa yoga
*new (cute) guy at the gym was quizzing me about the Cuban Snatch--it is always fun to seem all smart and stuff
**oh and does anybody know a more advanced option to replace Hanna Side Flexion (version 3)?
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i do like the library, but i also like the gym my new log!
Thanks Jane. I did the side crunch on the Swiss ball (holding a medicine ball) during phase 3, just wanted to switch things up a bit but finding the Hanna Flexion too easy. I'll probably return to the side crunch in stage 5.
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i do like the library, but i also like the gym my new log!
notes: very tired with both Yoga and strength training on the same day, but still feeling pretty good. weight down another 1.5lbs this am so my 'inevitable weight gain from water retention while lifting' prediction didn't come true, at least not for now.
Tonight I will rest...and watch the debates, for as long as I can stand it...
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i do like the library, but i also like the gym my new log!
So it's officially 10 days since my last NRules workout but I thought posting in here might motivate me to get back in gear.
I've been feeling generally crappy--bad cold, I guess, head-achy, tired, congested. It was bad enough last week that my boss suggested I might want to take the afternoon off, but not so bad that I felt justified doing that. I definitely was sick enough that I could not make myself get out of bed at 6am to work out.
This weekend I went on a planned backpacking trip anyway...and...other than being a little slow I was fine. I just ate a bunch and powered through. Fall colors were at peak and the weather was perfect! I'm happy I went but...
Now, home and back at a deficit I'm not feeling good at all. I think I might take my headache and congestion (and my strange swollen bug bite) to a walk-in clinic this afternoon, just to be sure.
ugh.
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i do like the library, but i also like the gym my new log!
Okay.... speaking from experience here (and there are many of us on the board that have had this experience) NROL may not be the workout for you. Last spring I got sicker than a dog while doing NROL4W and I had tanked about 6 months earlier while doing NROL. The take home for me was that while I love NROL Workouts they don't love me - There are several of us that just don't do well with NROL because it messes up our systems and its just too much. (there are several on the other side as well but just wanted to make you aware).
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks Paula, I know it might have been too much: too much of a deficit, too much working out. I dunno. At the moment I've just got a pounding headache and I'm feeling quite feverish and the nurses call line has me almost convinced I've been bitten by a brown recluse spider, so...I might have bigger things to worry about than my workout routine.
Yeah.
The Dr. will see me at 2:15.
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i do like the library, but i also like the gym my new log!
Good luck with the Doctor and hopefully its not a brown recluse bite. Whatever it is, don't worry about the workouts until you're recovered.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Sorry to hear about being sick - hopefully it turns out to be nothing major. Just yesterday my dad was trying to tell me we don't have poisonous spiders around here, after telling him about all the lovely friends I see in my basement. I hope for your sake he is right. Get healthy!
So the doctor drew a line around the lumpy red scary area with a ball point pen--it was maybe 3" diameter by the time I went in (sorry TMI)--and said to watch and see...and said if it expanded beyond the line I should start antibiotics (which it did and I did).
Follow up appointment this morning said it looked like the antibiotics are working so all is good.
They also seemed very pleased that I was feeling feverish and achy and headachey and my lymph nodes were all swollen and tender and the area is now feeling really itchy. All of these are signs of a fabulous healthy immune system, apparently.
We may never know what bit me, spider or whatever, but since I'm getting better I guess it doesn't really matter.
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i do like the library, but i also like the gym my new log!
I'm still not 100%, still dragging, still with the antibiotics and the disturbing lump, but Leigh's challenge and my new Tosca Reno cookbook inspired me to do some bulk cooking over the weekend.
I now have 6 servings of bison stew and 6 servings of white chicken chili adjusted for perfect macros and calories and containerized in the fridge. I can have either of them for lunch or for dinner (or for breakfast...yuk) and know I'm all set for the day. I think this will help.
Now I've just got to start feeling well enough to workout again. But just in case I don't, I also got some Christmas knitting started (fair isle mittens! weee (wow am I a dork or what)).
ok food for today:
breakfast
starbucks oatmeal w/dried fruit, nuts, banana (not so bad actually, if a little low on protein--440 cals)
americano w/skim (40 cals)
lunch
bison stew (omitted potatoes) over brown rice (491 cals)
dinner
white chicken chili (473 cals)
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i do like the library, but i also like the gym my new log!
Where do you get your bison? I would love to get some.
I got the Bison at the Wedge food co-op in Minneapolis.
Quote:
Originally Posted by beesknees
I just told my mom I want the Tosca Reno cookbook for Christmas - how do you like it so far?
...so far I would say the stew was very good, the chicken chili just ok, but there are tons of other things in the cookbook that look promising. Tonight I will try her turkey meatballs. yum.
today's food
breakfast
smoothie w/chocolate whey and pb, yogurt, flax (440cals)
*note: I thought this would be a good idea with the dentist this am, but so far my mouth is too numb to operate a straw*
skim latte (168 cals)
lunch
white chicken chili (473 cals)
1/3 avocado (100 cals)
dinner
turkey meatballs
sesame roasted vegetables--broccoli, green beans, red bell peppers (491 cals)
Mathematicians in the audience will note a slight increase in calories today. What can I say, I'm just not ready for a 35% deficit at the moment.
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i do like the library, but i also like the gym my new log!
I hear you Anne, and I appreciate it...it's just that I can't really be sure if I'm being smart and allowing myself to get well or if I'm just using this as an excuse to procrastinate and stall.
A more moderate deficit would probably be best for me, as long as it is actually a deficit.
today's planned food-- In the interest of moderation, I'll probably have a snack of some sort as well.
breakfast
starbucks oatmeal w/dried fruit, nuts, banana (440 cals)
americano w/skim (40 cals)
lunch
turkey meatballs
sesame roasted vegetables--broccoli, green beans, red bell peppers (491 cals)
dinner
bison stew (omitted potatoes) over brown rice (491 cals)
__________________
i do like the library, but i also like the gym my new log!
I hear you Anne, and I appreciate it...it's just that I can't really be sure if I'm being smart and allowing myself to get well or if I'm just using this as an excuse to procrastinate and stall.
I know where you're coming from on this. I found that when I pulled my rest/maintenance week forward. When it was over I still felt crappy and couldn't decide if I should keep going for another week. I split the difference and went back to eating less, but left the working out for a few more days.
I started this back up last night, and I've made a few decisions, at least for now...I have decided to try to be more flexible, the 'all or nothing' attitude that I've had previously is not helping me...to that end, when I didn't wake up on time for a Monday am workout, I packed my things for a Monday evening workout. When I got off work and was too hungry to go workout, I bought an apple and some string cheese and I did it. It was good! I loved not rushing to finish. I'm glad I let myself have the calories I needed at that moment to get it done.
So here's the deal: I'm going to try for M/W/F lifting, T/Sun yoga, Sat spinning, but I'm not going to beat myself up if I need another rest day. and...here's the big scary one: I'm going to stop counting and weighing and measuring food for a while. I will eat clean with lots of protein and good fat (less carbs) and I'll pay attention to hunger cues and see how it goes. Basically I'm going to do the opposite of get in and get out and instead try to live my life the way I want it to be long-term. When I finish the NROL4W workouts I'll reassess, but for now I feel good (except for my quads. they feel somewhat like jello).
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i do like the library, but i also like the gym my new log!
Last edited by Librarygirl : 10-28-2008 at 11:16 AM.
Did I mention I loved my workout on Monday? It felt so good! Unfortunately I'm still suffering DOMS in the quads. I did make it through 75min Vinyasa last night...but I was hoping it would help more than it did.
Tonight I'll go to the gym for some treadmill walking and foam rolling and I'll save NROL4W5b/w1 for Thursday ....unless my quads feel much better at the end of the day today.
(see? look how flexible I can be )
__________________
i do like the library, but i also like the gym my new log!
Last edited by Librarygirl : 10-29-2008 at 09:39 AM.
Whew! I'm glad other people think this is a good idea, 'cause lots of people probably think that relaxing on the food is a bit crazy...eh. I need to allow myself to eat enough to sustain the workouts (and my heath) and when I count, well, I just wasn't doing it.
last night's 'recovery' workout
60 minutes treadmill walking, 30 minutes foam rolling, 10 minutes stretching.
Finally felt something release in the quads during the final stretch.
-would have sat for a while in the whirlpool too, but forgot my suit. Even though the whirlpool is inside the women's changing room I'm just not ready for a nude public soak at the moment (never mind the many elderly Russian ladies hanging out naked outside the sauna...)
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i do like the library, but i also like the gym my new log!
-would have sat for a while in the whirlpool too, but forgot my suit. Even though the whirlpool is inside the women's changing room I'm just not ready for a nude public soak at the moment (never mind the many elderly Russian ladies hanging out naked outside the sauna...)
After seeing some of the people who DO sit in the whirlpool, you couldn't pay me enough to sit in there! Suit or not! Gives me the creepies!
and I didn't mean to disappear without a word...(I think I might have mentioned it in a reply to Jane?) I was off visiting my sister and her new baby (and her husband and her toddler). --considered it a 'rest and re-feed' week, although we did a tiny bit of hiking and I didn't count calories at all. Regular logging and exercising resumes tomorrow.
)).
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Linear Mode
