Patience, Skywalker!

[zoraj1121]

Calories v. good on Weds -- 1840

Thursday:
-AM 2.0 mile dog walk
-AM 1.0 mile walk to work
-calories v. good: 1540

Friday (today):
NROL4W Stage 2 Workout A (LAST ONE!)

Front Squat/Push Press
1x10@oly bar + 15#; 1x8@ oly bar + 15; 1x2 @ oly bar + 15
*had a v. hard time getting the bar above my head for those last two reps so i took a break.

Step-up
1x10@bench + 2 12# Dbs; 1x10 @ bench + 2 15# dbs

DB 1 point row
4x5 w. 2 30# Dbs
*had trouble balancing on my good leg. bizarre. i almost fell over once or twice. :-(

Static Lunge Rear Foot Up
2x10 w. 12# Dbs
*no increase in weights... i was feeling shaky/weak

Push ups
2x10 @ 30 degree angle
*first 10 were getting easier.

Plank
1x40 sec; 1x20 sec. 1x30 sec; 1x30sec.

Cable Wood Chop
on ball; 1x10 w. 35# plate; 1x10 w. 20# ball
*my arms were feeling very weak by this point. in general, i felt like this was not a great workout. not as bad as Weds, but not great either.

then

1 mile walk to work

will need to do cardio intervals tomorrow. i hope i have a good last B workout on Sunday.

i found out i will be making Easter Dinner on Sunday yesterday (!!!) so I need to start planning.

[zoraj1121]

Saturday: Cals were good. No workout, I was too sore from Friday. 3 mile doggy walk.

Sunday: Cals were v. bad. I drank a lot and screwed up my eating big time. I lost track of my food. :-( Also, there was little exercise.

Monday: Cals were also v. bad, but at least I counted this time. After I screw up eating one time I tend to have a hard time reining my calories back in after. Also, it probably didn't help that it's my TOTM. No exercise on Monday either. I felt kind of sick to my stomach, which also didn't help. When my stomach is upset I tend to eat to see if that will make it feel better. It's a weird thing-- my family does it too. When my dad started chemotherapy he gained 30 pounds!

Tuesday: Calories coming back down. Still not great, but at least I'm technically still running a deficit. 2100some (should have been 1900some).

2 mile dog walk
1 mile walk to work

gym:
Last "B" workout:

Wide grip DL from box: 1x10@ oly bar + 50#; 1x10@ oly bar + 55#

Bulgarian Split Squat: 2x10 w. oly bar.
*i hurt my leg doing this. pulled a muscle on the outside of my right thigh. i thought about stopping the workout, but decided to "lift like a man" and push through. luckily, it doesn't seem like i hurt myself too badly.

Underhand grip lat pull down
1x10@110#; 1x8@110#; 1x2@110#
*couldn't do that last set, but i think it's because i didn't rest long enough. after i hurt my leg i had a hard time concentrating

Reverse Lunge from Bench, Reach:
1x10w. 2 15# Dbs; 1x10 w. 1 15# Db, and 1 20# Dbs

DB Prone Cuban Snatch:
2x10 w. 12# Dbs
*this is as much as i was lifting when i first started this stage, but my form has greatly improved since then.

Swiss Ball Crunch:
1x10@overhead + 8#; 1x10@ overhead + 20#
*the overheads are definitely harder and i could feel in my stomach yesterday that i got more of a workout doing these than just adding a plate to my chest

Reverse Crunch:
2x10w. 20# ball
*maxed out the weight balls at the gym-- good thing this stage is over, since i don't know how to make this any harder

Lateral Flexion, 4th Position:
2x10

Prone Cobra:
2@ 90 secs

still way too exhausted after the lift to do the interval cardio. i'm definitely sweating a lot more doing these exercises. i'm damp when i leave the gym, and my legs feel like jelly.


Weds: good on cals; no exercise. weight: 163.5 I'm going to blame my period.

Thurs:
2 mile dog walk this am
1 mile walk to work
-planning to go do intervals at the gym tonight. i need to make up 2 days worth of intervals from B workouts.


i've had some setbacks, but i'm looking forward to starting stage 3.

[zoraj1121]

Thursday's Running Intervals!

2 min @ 3.0mph
1 min @ 7.0mph
2 min @ 3.0mph
1 min @ 7.5mph
2 min @ 3.0mph
1 min @ 8.0mph
2 min @ 3.0mph
1 min @ 8.5mph
2 min @ 3.0mph
1 min @ 9.0mph
+ 15 min @ 5.5mph

30 min total; 300 cals burned (according to my polar HRM).

Cals were a bit higher than I'd like them (1720/1680), but I walked 3.5 miles on top of my running intervals, so . . .

[zoraj1121]

Friday:
Cals too high again. 1870. :-(
Not a lot of exercise that day, either-- some running around at night because I was volunteering to photograph an event, but only a .5 mile dog walk at night (bf did the rest).

Saturday:
cals hella bad: 2800
but, i did a ton of exercise, so i don't think it's too awful.

-2 mile dog jog (I have decided that the dog and I need to start jogging, and am going to try to keep this up instead of his walks in the morning).
-3 mile dog walk (it was beautiful so we went for a long walk at a local park)
-1 mile dog walk in the evening
-1.33 mile dog walk later that night

i no i didn't burn 2800 calories, but i hope it put a dent in the damage. hopefully i'll get back on track again today. i'll probably do my intervals tomorrow morning. i think i am going to just dive into stage 3 and not worry about taking a "rest". stage 2 was full of a lot of breaks because my weeks were just crazy-- 2 weeks i only did 2 workouts, so i don't think i really need the rest. and i'm excited to do new lifts. :-)

[LisaS]

I just wanted to stop by and comment that I totally relate to your listing of dog walks - when you have to get in at least an hour a day for their health - you count every one of them for your own

[zoraj1121]

thanks Lisa. i live in a condo with no yard and have a JRT mix so he needs a *lot* of walking. i wish i could burn more calories through it, though. that's why i'm going to start jogging with him in the mornings.

sunday:
bad cals again: 1993/1680.
-.5 mile dog walk (bf did the rest)

today:
-AM interval treadmill workout
2 min @ 3.0mph
1 min @ 7.0mph
2 min @ 3.0mph
1 min @ 7.5mph
2 min @ 3.0mph
1 min @ 8.0mph
2 min @ 3.0mph
1 min @ 8.5mph
2 min @ 3.0mph
1 min @ 9.0mph
2 min @ 3.0mph
1 min @ 9.3mph***-- new high speed for me!
2 min @ 3.0mph

total: 20 minutes.

that 9.3mph was tough, but i'm happy i got over 9.0! i'm getting better at the intervals-- the last time i did 9.0 i felt like i was going to die afterwards. this time it wasn't so bad, but i did feel like i was going to die after the 9.3.

i forgot to wear my hrm this morning, so i have no idea what my max/min was. towards the end when i was doing the 3.0mph i held onto the hand grips on the machine for a little while and it said 133.

i am super excited to start stage 3 tomorrow night!

[LisaS]

I'm in apt with 2 lab-aussie mixes so I understand. We've found that a p&p walk with liberal sniffing allowed that is followed by a faster no-sniffing walk or jog works really well for us.

[zoraj1121]

Mon Cals: 1579/1680

Tues:
-2 mile dog walk (AM... too wet to run...)
-NROL4W Stage 3, A1:

One-armed dumbbell snatch: 1x6@ 15#; 1x6@20#; 1x6@25#
*started too light with the 15#.

DB Single-leg Romanian DL: 1x6@w. 2 25# dbs; 1x6@w. 2 30# dbs;1x6@ w. 2 35# dbs

Barbell bent over row: 1x6 w. oly bar; 1x6 w. oly bar + 20#; 1x6 w. oly bar + 30#
*form was sacrificed to do the 30#. probably should have only upped to 25#

Db single-arm overhead squat: 1x6 with 15#, 30#(one arm only... this was too much weight for me); 1x6 w. 10#, 20#; 3x6 w. 10#, 20#; 3x6 w. 10#20#

DB incline bench press: 1x6 w.20# dbs; 1x6 w. 25# dbs; 1x6 w. 30# dbs
*i almost dropped the 30# dbs on myself, but the 25# was v. easy to do.

Plank: 1x 60 sec, 1x30 sec; 1x40 sec, 1x50 sec; 1x45 sec, 1x45 sec

Reverse wood chop: 1x6@20#; 1x6@30#; 1x6@40#
*not sure if i was doing these right. have to review the book.

BWM (done after I got home, and a good thing too because during my rests i just laid on the floor and moaned)

1st set: 5 min
2nd set: 5 min

I needed to take a break between the lunges and lunge jumps to catch my breath, which is part of the reason it took so long.

Cals good: 1850/1920

Today, Wed:
-1 mile walk to work AM

[zoraj1121]

Wed:
-1 mile walk to work AM
-1 mile dog walk PM
-1 mile walk to the library and back PM
Cals good: 1600/1680

Thurs:
-2 mile dog jog this morning
-1 mile walk to work (in heels... boy was that a mistake.... i have a bad blister now!)

PM: Stage 3, Workout B1!