NROL 4 Peaches

[stingo]

Awesome, at the same time increasing your dominance over the TV.

[Peaches6311]

Family came to town, so I am a little behind on posting my workouts.

NROL Hypertrophy B 5 of 6

Warmup: 5 min. on treadmill, 10 squats BW,& 10 squats 45# bar

I have to say that I loved this workout. I cut back on my squat a little so that I would have more left for the BSS later.

Squat 5X5 @ 115

Deadlift Shrug 5X5 @ 135

Alternating Set
Bulgarian Split Squat 5@ 15#eh, 5@20#eh, 2X5 @ 25#eh
Step-Up 5@ 60#, 4X5@ 70#

Reverse Crunch 3 sets of 25
Planks 2:00 min, 1:00 min

Ran 1 min. rested 1 min. @ 7, 7.5, 8, 7.5, 7
Walked till heart rate down to 120
Stretched

Average HR: 134
Max HR: 184
Calories Burned: 711

It was fun

[Peaches6311]

NROL Hypertrophy A 6 of 6

Warmup: Walked 5 min. on treadmill, 10 wall pushups, Bench press 1 @ 45, 95, 105, and 2 @ 115.


Alternating Sets

Dumbbell incline Bench
3X 10reps 35# eh, then a set of 9 reps with 40#eh
Cable Seated Row 4 X 10 @ 77.5#

Alternating Sets
Dumbbell Shoulder Press 9@ 25# eh, 3X10 @ 20# eh
Wide-Grip Lat Pulldown 4X10 @ 70#

Alternating Sets
Barbell Close-Grip Bench 4X10 @ 65#
High Pull 4X10 @ 60# (The last on on the last set was not pretty)

Swiss Ball Crunch
3 sets of 25reps with 25# plate

3 sets of run 1 min. rest 1 min at 7.5
Walked till cooled down
Stretched

Average HR: 138
Max HR: 181
Calories Burned: 595

[NYC_Native]

Damn, woman, you always show impressive #'s there in your workouts. In particular, I'd love to be able to bench the amounts you do.

[missjane]

x2! That's a crazy strong bench!!

[Peaches6311]

Thanks guys. I have really short arms --- think T-Rex thus it is easier for me to bench than someone with nice long arms.

I am going to try to bench 120 next time. I am just curious what is my 1RM.

[Peaches6311]

I keep jumping out of bed and doing a bunch of stuff and then realizing I haven't taken my temp. Oh well --- I will try again tomorrow.

I went over my WW points last week by 4.5. I maintained. I guess that is a good thing.

[realcdn]

That's what happened with me. I'd decide to chart my temperature, and keep forgetting to take it.

[Peaches6311]

Yes, despite my best intentions, I didn't think about it until an hour after being up and moving.

I think I am going to do my last Hypertrophy workout today. I have been really dreading it. It is the 3X15 legs. Ouch!

[Peaches6311]

I did do Hypertrophy B 6 of 6 today.

I wish I could finish on a high note. But it always seems like I get to my last workout and it is not stellar.

Warmup: 5 min treadmill, 10 squats, 10 modified deadlifts, 15 bounces

Squat 3X15 @ 95#
Deadlift Shrug 15@ 95#, 13@ 95# (rested 1 min after) 15@ 95# (rested after 10 for 30 sec. and then finished off set) Obviously still too heavy for me.

Alternating Set
Bulgarian Spllit Squat 3X15 BW
Step Up 3X15 30#

Reverse Crunch 3X25

Added on 20 pushups rested 30 sec. and did 15

Run 1 min. rested 2 min. @ 6.5, 7, 7.5, 7.5
Then walked 10 min. and stretched briefly

Heart Rate Monitor
Max HR:187
Avg HR:149
Calories Burned:765
Really glad that this one is over. Now I get a week to rest and work on those pushups and planks

[Peaches6311]

I did it!!!!

I woke up and remembered to take my temp. Or at least before I had gotten up. I had hit the snooze on my alarm about 4 times. But I think it should be pretty accurate.

Oral temp 96.6F or 35.9C

That seems more normal than the readings I was getting before. Not for sure if it is the thyroid medication or if it is because the oral is so much more accurate than under the arm.

It is strange. I usually dread my rest week. But this time I feel excited about it. I think it is because I have a plan to work on pushups and planks. Now planks I like but pushups ......well.

[realcdn]

I'm feeling lazy now and that I should do it first. I really had planned to do an entire cycle (ie. maintenance to maintenance), but we'll see. I'm definitely more into the push-ups than the planks (although I'm sure you would have figured that out).

Have fun on your rest week!

[Peaches6311]

I have been going to WW now for five weeks. I lost .5 pounds this week. I have now lost 2.5 pounds. Yeah!!!!

I forgot to do my pushups last night and am afraid to do them until after martial arts tonight. It seems to workout where if I do pushups before then we do 30 in class and my arms are already tired.

[scribess]

Yay, congrats on your loss!

[Bytsi]

Originally Posted by Peaches6311

I have been going to WW now for five weeks. I lost .5 pounds this week. I have now lost 2.5 pounds. Yeah!!!!

I forgot to do my pushups last night and am afraid to do them until after martial arts tonight. It seems to workout where if I do pushups before then we do 30 in class and my arms are already tired.

Yay on the loss!

I know exactly what you mean - whatever workout I do before karate always ends up being what we work on... if I squat heavy, we do an all-legs / all-kicking class, if I do cardio we do heavy cardio stuff, if I do pushups we do 5 million pushups in class...

[Peaches6311]

I have tried it both ways. If my legs are dead, I would tell him and sure enough we would do tons of legs. I thought that he was sadistic and liked to torture me, so I just won't tell him anymore. But now I think he is both sadistic and psychic.

Some people might not be happy with 2.5 pounds in 5 weeks. But it is great for me. Last time I did WW, it would take about 4-6 weeks to lose a pound. Now I don't expect the weight to keep falling off like it is now, but I will rejoice while it does.

[Peaches6311]

Originally Posted by realcdn

I'm feeling lazy now and that I should do it first. I really had planned to do an entire cycle (ie. maintenance to maintenance), but we'll see. I'm definitely more into the push-ups than the planks (although I'm sure you would have figured that out).

Have fun on your rest week!

I have been enjoying it. I am excited but a little confused about the next workouts. I am itching to get back to the gym. I don't like working out at home. It is so weird, pushups are so much more fun in the gym.

I think that I just love being in the gym. The atmosphere, energy, and sounds of weights make me feel alive. At home, I just think of all the things I could be doing that I am not.

Originally Posted by scribess

Yay, congrats on your loss!

Thank you. I don't know why I am losing so much faster now than in the past. If it is because of starting my thyroid meds or if I have built more muscle so I burn more calories. Anyway, I'll take it while it lasts.

My first goal is to get back to 146 where I took my first pictures on NROL. I am about 1 pound away from it. It just seems so wrong to take the next pictures being bigger than I was to start.

[LisaS]

clairvoyance - the unadvertised benefit of mastering chi.

Once you are a black belt, you will learn the secrets too and use them on your children.

[NYC_Native]

Originally Posted by Peaches6311

Some people might not be happy with 2.5 pounds in 5 weeks. But it is great for me. Last time I did WW, it would take about 4-6 weeks to lose a pound. Now I don't expect the weight to keep falling off like it is now, but I will rejoice while it does.

That's great progress. If I lose 2.5 lbs. in a week, it's guaranteed to be water weight. But the scale budges downward by that amount, and stays there for over a month, I know I've really lost it. So rejoice in your progress!

Originally Posted by LisaS

clairvoyance - the unadvertised benefit of mastering chi.

Once you are a black belt, you will learn the secrets too and use them on your children.

That is so true, LOL.

[Peaches6311]

Originally Posted by LisaS

clairvoyance - the unadvertised benefit of mastering chi.

Once you are a black belt, you will learn the secrets too and use them on your children.

Love it.

Originally Posted by NYC_Native

That's great progress. If I lose 2.5 lbs. in a week, it's guaranteed to be water weight. But the scale budges downward by that amount, and stays there for over a month, I know I've really lost it. So rejoice in your progress!

I convince myself that since I am losing it slow, it is all fat and no hard earned muscle. Not sure if it is true, but it makes me feel better

[scribess]

Originally Posted by Peaches6311

I convince myself that since I am losing it slow, it is all fat and no hard earned muscle. Not sure if it is true, but it makes me feel better

Well, I do know that the closer you are to goal weight, the slower you're supposed to lose. I'm sure part of it is just the physiological slowdown of maintenance lowering due to less body mass, but I think the idea is also to preserve as much LBM as possible.

[Peaches6311]

Trying to decide if I should workout tonight.

I just finished my "rest" week, but all day today I have felt a little off. I have been tired and my throat is a little bit sore and I feel a little dizzy. I can't decide if I am getting sick or just getting lazy.

[Peaches6311]

Well, I decided to push through. I figure it is probably allergies. I will post workout tomorrow.

[Peaches6311]

I have now done 2 of the strength workouts. I don't think I have the concept of wave loading down. It just didn't seem like I got in a very good workout. I think that I am trying to save myself for the 1 heavy lift and not pushing myself enough on the 6 lifts.

Anywho,

[Peaches6311]

Ok, I am a little slow, but here are my workouts.

Strength 1 of 4 A
Warmup: 5 min treadmill, squats and bounces

Squat: 6@115, 1@135, 6@125, 1@145, 15@ 95

Superset no rest between
BSS 3X15 BW
Step Up 3X15 @ 30#

Back extension 2X (10 with 10# and last 5 with BW)
Swiss Ball Crunch: 25 with 25#, 25 with 45# dumbbell

Run 1 min rest 2 min. @6,7,8,8,7 then walked and stretched
Max HR 189
Avg HR 145
Calories Burned 685

Didn't feel like I pushed myself like I should have.


Strength 1 of 4 B
Warmup 5 min treadmill, wall pushups and rotations.

Super set full rest
Barbell Bench Press
6@65#, 1@ 115, 6@ 95#, 1@ 120 (not really), 12@ 65
Barbell Bent-Over Row
6@30#, 1@60#, 6@40#, 1@70#, 12@ 40#

Super set full rest
Close-Grip Lat Pulldown
6@100 (form fell apart last 2), 6@85#
Dumbbell Shoulder Press
8@30#, 5@ 35#

Lower Body Russian Twist 2X10 each side
Plank 2min

Ran 30 sec. rest 1 min. @ 7.5, 8, 8.5, 9 --- then walked and stretched.

Max HR 177 (heart monitor lost connection for a large part of workout)
Calories 350

Still didn't feel like I had concept of wave loading. I am use to lifting as heavy as I can each set. Not sure if I am suppose to hold a little back or what. Like I know that lifting 115 and 120 is really hard to nearly impossible on the bench, so I only did 65# on my first set to give me a better chance at it. Not sure if that is what I am suppose to do. I probably should have pushed myself to do at least 95#. The set of 12 @ 65 was way too easy but that was just from lack of knowledge.

Was having a little bit of balance issues on the 120# bench, so the guy put his fingers under the bar. So, I can't really count it, but I have more confidence in my ability to do it next time. It will be a PR if I do it.

Strength 1 of 4 C
Warmup 5 min. treadmill, 10 squats , 10 bounces, 5 deads @45#, 5 romanian deads @ 45#

Deadlift 6@ 135#, 1@ 155#, 6@ 145#, 1@ 160#, 10@ 115, 15@ 45#

Super Set no Rest
Romanian Deadlift 8@ 60#, 10@ 60#, 10@ 60#
Static Lunge 8el @ 40#, 10el @ 40#, 10el @ 40#

Good Morning 2X 10 @ 45#
Made a mistake and did a set of 15 slant board situps with 10# then realized that I was suppose to do Incline reverse crunch so did 10 @ BW and 15@ BW

Ran 30 sec. rest 1 min. @ 9, 9, 9 walked and stretched.

This was the first workout that I felt like I worked hard. I am trying to get a hold of wave loading. I think I got better with the concept on this one. Body was so sore that I felt like I had been in a car wreck That makes me feel like it must have been a good workout.

[AnnetteW]

We will SOOOO have to have margaritas together on our BD.

Have a great day.

[Peaches6311]

Sounds like a plan. (Yeah someone to celebrate with!!!!!)

My oldest son's birthday is on Valentines Day and my youngest son's birthday is May 1st (which it always seems that we are doing something either the weekend before or after so only he really gets to have his birthday celebrated). Thus, I get to make up for it by getting something really special since I am such a good mom and give up my birthday for him (smile).

[Peaches6311]

Went to the gun range and threw lead down the lane for about an hour. Amongst others I shot my new Kel-Tec. Since it was new, it was really hard for me to rack. Believe it or not, I feel wore out. I was suppose to do an upper body workout tonight, but I don't know if I am up to it.

What a whimp. I need to suck it up and even if it is not a stellar workout, just go.

OK, enough of crazy lady talking to herself.

[Gen]

You're right. Just go and do something. Even if its not what you intended. It's better than not going at all.

[kfisherx]

Ooooohhhh! You shoot and workout and do karate!!! Strong chicks rule!