For this last round of T-ups, I came to the conclusion that I just don't have the strength yet to do them as specified in OPT. My wrist/shoulder eventually gives out (made it to 6 on my right on the first set before I had to rest--so yeah it's essentially mini-sets to get to 12 reps), and because I know I'm going to give out, I end up pretty much flailing around to get my opposite arm up. Not a good thing in terms of setting form. So I need to do a modification of some sort.
...Not sure if this makes a difference, but this time out I felt like the issue was really with my wrists (particularly the right) rather than my shoulder. Since I have dinky wrists (6" diameter and I'm 5'8.5") that wouldn't surprise me. I'm just not sure what's the best way to strengthen them.
Hmmm. Since you want advice... what if you went into the exercise expecting success? And just expected success until you didn't get it any more?
I think you get what you expect when it comes to success / failure with a workout.
Don't blame it on wrist size. Practice, practice, practice. And expect success!
Yes, I do expect success--but I'm realistic in that I have to modify things in order to get there. Just because I expect to fly when jumping off a cliff doesn't mean gravity will no longer affect me. Some things just can't happen right away. Or ever, in the case of resisting gravity unassisted.
I think for the T-ups I'll do what Joyce suggested--do wrist planks as set 1, then T-ups from knees for the second 2 sets. I'll work on making some sort of progression (e.g., start adding full T-ups to the second set and increase each time) throughout the program.
ETA: Or what about T-ups from forearms? Is there such a thing? The advantage here is that I could still engage my core. I'll have to look around.
Weigh in: 145.8 New low, which strikes me as a little odd since TOM should begin tomorrow...
Sleep: 6:28, 85% efficiency
Stats for Saturday, July 18 Cals burned: 2613
Cals consumed: 1543
Deficit: 1070
Activity
50 min bike ride
OPT B2 (3 sets 12 reps all)
Wide stance DB DLs SS
30/25/25 Overhead squat SS
5/5/5
Incline pushups 60 degrees SS BW/BW/BW Lateral raise SS
5/5/5
DB Get-ups SS 2.5/2.5/2.5 Jackknifes SS
12/12/12 (though on the last one I lost my balance after 10 and had to reset to do the last two)
45 min DDR (yeah, yeah, a little much. But I was pretty slow anyway)
Started out w/ 30 on the DLs since I'd been at 32.5 at the end of OPT week 3 (and as I've mentioned, having weights off by 2.5 for supersets doesn't work well with PowerBlocks). But I don't think I'm quite there yet when supersetting.
Also, even though I did one get-up set at 5 lbs last time, decreased to 2.5 since I knew I'd be doing all 3 sets. Both shoulders were about dead by the time I got to the last set, so I think it was a wise decision.
One last thing is that I realized I got my food macros screwed up for weeks 5-8. It should be 35p/40c/25f. Basically this means that even though I'd been eating more protein than what I thought OPT called for, I still wasn't hitting 35% of my intake. I'm hoping the increase will help with recovery. So far I'm still planning to do all four resistance sessions each week.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
You can do the T-ups using the forearms as support, so that it's still posing more of a challenge to your core as opposed to the on-the-knees version. But I'd still primarily stick with practicing the original version as much as possible, especially since you said you need to increase wrist strength.
I later wrote that after coming across something online regarding wrist pain and planks, that weak shoulders can often be the cause of wrist pain. Since the first time out on OPT B2 I didn't notice wrist issues, it could be I didn't have my inner elbows properly positioned the second time (facing forward rather than inward).
Anyway, I'm definitely going to try the first set as plank on wrists. I can start out the second and third sets as t-ups on knees and see how that goes--may try forearm t-ups if I still have issues.
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I saw Harry Potter and the Half Blood Prince today! One of the best movies so far, I think (well, in terms of what they could keep in. There was a bunch of stuff I wish could've made the movie--but then they'd have had to split this one and not just the seventh book). Must reread the last two books.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Looks like you've figured out a modification or three to get yourself stronger. Ingenious!
I think it'll work.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Weigh in: 146.6 (TOM started as expected, and so the subsequent scale weight increase)
Sleep: 6:18, 84% efficiency (I'm always sleepier particularly during the early days of TOM; will have to turn lights out early tonight, I think)
Stats for Sunday, July 19 Cals burned: 2012
Cals consumed: 1570 (126.9p/120.2c/63.4f; 33%p/30%c/37%f--ate out; always difficult to keep fat low in that case)
Deficit: 442
Activity
None; rest day.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Week 4 low weight: 146.8
Week 5 low weight: 145.8
Scale loss based on lows: 1.0
Measurements
(neck/R bicep/bust/ribcage/waist/abdom en/hips/R thigh/R calf/week's total inches/week's total loss)
6/8/2009
11.75
10.25
37.5
33.5
31
37.375
40.625
22.5
14
226.75
6/15/2009
11.75
10.25
37.375
33
30.625
37.25
40.625
22.25
14
225.375
1.375
6/22/2009
11.75
10.5
37.25
32
30
37
40.625
21.625
13.75
222.75
2.625
6/29/2009
11.75
10.5
37.25
32
30
37
40.625
21.625
13.75
222.75
0
7/6/2009
#####
10.325
36.5
31.5
29.75
36.625
40
22
14
220.7
2.05
7/13/2009
#####
10.5
36.25
31
29.563
36.25
39.625
21.625
13.875
218.688
2.012
7/20/2009
#####
10.5
36.313
31.5
29.375
36
39.563
21.875
13.875
219
-0.312
Still having issues with my Excel doc turning my inputs in my neck column to pound signs, but it's still consistently 11.75. I already have a long, thin neck, so I don't care too much about this measurement anyway.
A 0.312 inch gain this past week, but I'm attributing that to TOM. I'm finding it interesting that losses occurred in my waist, abdomen, and hips--which is certainly where I have the most to lose--but gains occurred in bust, ribcage, and thigh. What I hope this means is that water retention is masking relatively large losses in waist/abdomen/hips and maybe more moderate losses in bust/ribcage/thigh. Bicep and calf seem to change more in accordance with workout swole than anything.
Anyway, data this week is helpful more from a how-my-body works standpoint than fat loss. I'll expect to see large drops next week.
*TOM number
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Ahhh... I feel all myofascially self-released. I keep forgetting to mention it, but I am getting in my recovery sessions in, at least 4x/week, like OPT states.
OPT B1
Step-Ups SS 12@10/12@10/12@10 Rear Lunge SS 12@10/12@10/12@10
DB Pullover SS (single DB)12@17.5/12@17.5/12@17.5 Swiss Rear Delt Fly SS 12@7.5/12@7.5/12@7.5
T-ups modifications SS Full plank: 53sec/T-ups from knees: 12/T-ups from forearms: 12 Swiss ball crunch SS
12/12/12
Comments
I think I could increase further on the pullover, but as I've mentioned, if my superset exercises are off by 2.5 lbs, that makes changing the weights on my PowerBlocks too time-intensive for the exercises to still be a superset. I know I can't increase the delt flys--actually need to double check a video or two to ensure I don't have my arms too far forward. Anyway, guess I'll see how I'm feeling during the next workout before deciding if I want to increase pullovers to 22.5.
T-ups are definitely primarily an issue of shoulder strength (or lack thereof) for me. My arms started trembling about 15 sec into the plank. I can't help but think I personally would've been better served by doing full planks during OPT A1 and A2 rather than on forearms, as was specified.
Anyway, to a certain extent, the T-ups on forearms (but rest of body in plank position) were almost more difficult than the T-ups with bent knees--I seemed to have (counterintuitively) more of an issue with balance from my forearms.
But I plan to play with the order a little bit--next time I'd like to try at least a few real OPT-style T-ups, so I think I'll do those first, then T-up modifications finishing up that set and as the middle set, and the full plank last.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Weigh in: 147 (TOM increase continues--though I also drank an extra 500 ml of water yesterday, putting me around 3L total, I believe--maybe that contributed as well)
Sleep: 6:15, 83% efficiency (I like to believe it would've been better if it weren't for some nasty storms we had last night)
Stats for Monday, July 20 Cals burned: 2334
Cals consumed: 1539 (130p/164.8c/44.6f; 34%/41%/25%--macros pretty close to specification )
Deficit: 795
Activity
2 15 minutes walk at work
Extra trek down and up stairs at work to roll up my windows during freak shower; subsequent shivering due to getting drenched
OPT B1 (details listed previously)
Slow walking while reading, 30min
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Naive, trust me, if I had a marriage anniversary to celebrate, I'd drink the wine, too.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Today's Moment of Suckage brought to you by Ha Ha You Can't Eat That!, a subsidiary of Ghrelin Enterprises.
It sucks to head out for your afternoon constitutional, only to have the air smell like brownies. Stupid bread factory across the way must be expanding its product base.
Oh well, at least it's snack time.
.............................. ..........................
LF cottage cheese, strawberry protein powder, and creatine taste nothing like brownies, BTW.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
OPT B2 3 sets, 12 reps
Wide DB DLs SS 25 Overhead Squat SS 5
Incline pushups SS 60 degrees Lateral Raise SS 5
DB Get-ups SS
2.5 Swiss ball jackknifes SS BW
Pro: Pushups starting to seem easy. On third set, backed up my feet by about an inch and promptly had issues completing the full movement with proper form.
Con: Felt waaaay weaker with the get-ups this time than last. Found myself trying to "cheat" and use momentum much more, using hand for support more, etc. I'm thinking 1) TOM is a factor, 2) My shorter rest times (90 sec instead of 120) are a factor, 3) less food in my system (didn't realize until I double-checked fitday after my workout that I was about 100 cals less than I usually am pre-dinner [and yes I do have pre-workout meal/snack]) is a factor.
Semi-con: I'm starting to feel frustrated that I don't think I keep my arms as straight as I'm supposed to during overhead squats. I feel like my arms are extending beyond my head as I squat, and I already know they aren't as deep as when I'm just doing bodyweight. I think I'm going to have to shop around for a mirror. It'd probably have to be freestanding as I don't have the wall space for it. My paycheck ever dwindles.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Semi-con: I'm starting to feel frustrated that I don't think I keep my arms as straight as I'm supposed to during overhead squats. I feel like my arms are extending beyond my head as I squat, and I already know they aren't as deep as when I'm just doing bodyweight. I think I'm going to have to shop around for a mirror. It'd probably have to be freestanding as I don't have the wall space for it. My paycheck ever dwindles.
Amen, sister. I'm now paying for a gym membership, and while it's not a bad price (it came out to $30/month), it's still painful seeing that deducted. That's at least about 5 bags' worth of Community Coffee right there!
Quote:
Originally Posted by scribess
LF cottage cheese, strawberry protein powder, and creatine taste nothing like brownies, BTW.
*shudders* That is just gag-inducing for me.
However, I've eaten the cottage cheese/protein powder combo before. "Blech"ness doesn't necessarily prevent me from partaking in something.
Amen, sister. I'm now paying for a gym membership, and while it's not a bad price (it came out to $30/month), it's still painful seeing that deducted. That's at least about 5 bags' worth of Community Coffee right there!
That's better than my gym membership cost! I'm paying $60/month to go once or twice a week to use the elliptical or treadmill. Doesn't make sense financially. I'm giving them my written notice of cancellation today.
I remember back in college I used to calculate the costs of things in terms of how many loads of laundry I could've done. Now it's "I could add that to my car payment!"
Quote:
Originally Posted by NYC_Native
*shudders* That is just gag-inducing for me.
However, I've eaten the cottage cheese/protein powder combo before. "Blech"ness doesn't necessarily prevent me from partaking in something.
Actually, unlike a lot of people, I don't mind the strawberry protein powder flavor, and I've gotten to the point where I could even eat cottage cheese plain. Aside from noticing a bit of extra grittiness, the creatine in cottage cheese isn't that bad, either.
Still. It would've been great to eat a brownie-like thing after smelling that brownie-air.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Weigh in: 146.8 (Hoping this -0.2 is the beginning of the water retention decrease)
Sleep: 6:35, 85% efficiency
Stats for Tuesday, July 21 Cals burned: 2368
Cals consumed: 1524 (139.7p/135.5c/51.1f; 36%/35%/29%)
Deficit: 844
Activity
2 15 min walks at work
OPT B2 (details listed previously)
30 min walking while reading
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Amen, sister. I'm now paying for a gym membership, and while it's not a bad price (it came out to $30/month), it's still painful seeing that deducted. That's at least about 5 bags' worth of Community Coffee right there!
*shudders* That is just gag-inducing for me.
However, I've eaten the cottage cheese/protein powder combo before. "Blech"ness doesn't necessarily prevent me from partaking in something.
I like to think in coffee costs as well....or a dinner out. I never could eat the protein powder/cc combo. I tried, eewww. But cc and my digestive system don't go well together either.
Welcome! I have NROL4W but haven't done the program (heard it can cause issues for some women who have "sensitive hormones," and I've had issues with that in the past). I may try to give it a go, though, when I'm no longer in deficit mode.
Looks like you're doing great so far!
Thanks for the Welcome. All I can say is if your concerned with sensitive hormones, check with your doctor and see what he/she has to say about you and the program. Shadow of the rockies? are you in Colorado? Im about to visit my sister in Colorado Springs!!!!
Good luck with your workouts!
__________________
"May you be in heaven a full half hour
before the devil knows your dead."
"Unwillingness easily finds an excuse."
"The hard part about being a bartender is figuring out who is drunk and who is just stupid."
Thanks for the Welcome. All I can say is if your concerned with sensitive hormones, check with your doctor and see what he/she has to say about you and the program. Shadow of the rockies? are you in Colorado? Im about to visit my sister in Colorado Springs!!!!
Good luck with your workouts!
I'm not overly concerned, but I have had issues with amenorrhea in the past. It's mostly settled now, but I just think I'd be better off trying NROL4W when I'm not in a caloric deficit.
Yes, I'm in Colorado, a little bit north of Denver. I don't make it out to the Springs that much, though I do love Garden of the Gods!
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So I turned in my written notice of cancellation at my gym today. Good grief. These people (Life Time Fitness) took lessons from the Spanish Inquisition. Not only why are you canceling your membership ("I haven't been able to make it out here enough to make it worthwhile") but also "What are your fitness goals," "How did you like X, Y, Z, about the club, and oh yeah forgot to ask about W," and "What gym are you joining after this?" Guy finally shut up when I mentioned my company's going through a merger so there's a chance I may not have a job in the fall. Which is true, but I'm relatively safe since I work directly on the products that make money for the company. I'd be more worried if I were in accounting or customer service.
Anyway, completed my interval work on the treadmill (42 min including warm up and cool down, 55% MHR low, 75% high, though I often jumped up to 80% before lowering back to 75%), came home, and found a notice from Anytime Fitness on my door. Seems they've paired up with my apt. complex to offer us a deal--no commitment and $15/month membership dues. I was initially thinking no gym for at least a bit, but at $15 a month I'll at least drop by and check it out. The location is within walking distance, about 15 min, I think, though I'd be more likely to bike. One bit of info not on the flyer is how much the initial processing/start-up fee is.
And I assume this is my hormones, but I am about ready to go outside and smack the kid who is yelling nonsense outside my window. Like trying to combine a tornado siren with some sort of boy band song. Annoying.
Of course AF wants a copy of the lease, but my office is 10 weeks late getting my renewal done. My lease technically expired on May 5. I talked to them last week and they reassured me yet again that they have everything they need and they will contact me when it's ready to sign. Maybe I'll whine that they're impeding my fitness goals.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Guy finally shut up when I mentioned my company's going through a merger so there's a chance I may not have a job in the fall. Which is true, but I'm relatively safe since I work directly on the products that make money for the company. I'd be more worried if I were in accounting or customer service.
We get rid of pushy people at the door by telling them that I'm not employed. My mother likes it so much that she's going to keep telling people that even when I'm finished school and working full time.
We get rid of pushy people at the door by telling them that I'm not employed. My mother likes it so much that she's going to keep telling people that even when I'm finished school and working full time.
Ha! It does make a great excuse, doesn't it?
Quote:
Originally Posted by NYC_Native
You know, speaking of the $30 gym membership and comparing it to other costs, filling up my car's gas tank today exceeded that. Feh.
Quote:
Originally Posted by realcdn
Yes, but if you need the car to get around, then it's not an 'extra'.
Makes me thankful again that I drive a Corolla. My gas is relatively cheap, even though I have a 17-mile one-way commute. Mostly all on the Interstate, though, so at least there's not much idling. Because no, my car is definitely not an extra--there is NO public transportation I could take to get to my work. Forget anything like a metro or lightrail, buses don't even go out there. The Denver Metro area has a plan called FasTracks that will expand the lightrail system to various outlying areas, but in double-checking the maps today, it looks like while FasTracks will expand northward as far as my current home, it won't expand so far north as to reach my workplace. Grr.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Don't get me started on fuel costs, cars, and the lack of public transit here in the US, in general. It's ridiculous. I've been adding up my gas station receipts from the last 2 months and it's just very annoying to see their amounts.
My car is also modest (a Camry) and while I also do a lot of interstate driving, most of my travel involves stop-and-start traffic since I'm not particularly close to either 95 or the FL Turnpike. So matter what, if I have to take either, I still have to pass through what seems like a gazillion lights.... and I hit every freakin' one of them.
I calculated that gas for my family is ~2500 yr. Last year was cool because the company paid my gas. Nothing but premium for my car at that time. Of course they promptly cut that perk out when the economy tanked.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Just wanted to stop in and say hi! You're doing awesome in here - I'm always so impressed at those who track everything so diligently. Yep - cool beans
You've had quite a few days of good large deficits! As you mentioned, don't forget the whole water weight concept...I know this ALL to well!
Don't get me started on fuel costs, cars, and the lack of public transit here in the US, in general. It's ridiculous. I've been adding up my gas station receipts from the last 2 months and it's just very annoying to see their amounts.
My car is also modest (a Camry) and while I also do a lot of interstate driving, most of my travel involves stop-and-start traffic since I'm not particularly close to either 95 or the FL Turnpike. So matter what, if I have to take either, I still have to pass through what seems like a gazillion lights.... and I hit every freakin' one of them.
Quote:
Originally Posted by Deserve
I calculated that gas for my family is ~2500 yr. Last year was cool because the company paid my gas. Nothing but premium for my car at that time. Of course they promptly cut that perk out when the economy tanked.
I keep reminding myself that gas is cheaper this year than it was last year. So there's a bit of savings there. Unless, of course, you're used to driving on the company's dime. I was never so fortunate.
I have budgeting software, so it'd be really easy to see exactly how much I've spent on gas. I average around $75-80 a month, I think, so it's not terrible. But I still wish I could get a hybrid. (For more reasons than gas cost--oil is really a finite source and lot of people don't seem to realize that.)
Quote:
Originally Posted by amyem
Hey girly!
Just wanted to stop in and say hi! You're doing awesome in here - I'm always so impressed at those who track everything so diligently. Yep - cool beans
You've had quite a few days of good large deficits! As you mentioned, don't forget the whole water weight concept...I know this ALL to well!
Hope you have a great day!
Hey Amy! Welcome back, and thanks! Hope you're doing well yourself--I'm going to head over to your log after I finish my morning update here.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Morning weigh in: 146.2 (Now .4 lbs away from my OPT low--we'll see if I get there tomorrow)
Sleep: 6:20, 83% efficiency (actually thought it was a lot worse than that--major issues falling asleep again after pee break)
Stats for Wednesday, July 22 Cals burned: 2525
Cals consumed: 1528 (139.8p/155c/44.3f; 35%/39%/26%--macros pretty close to spot on, though my true calorie goal s/b 1610)
Deficit: 997
Activity
2 15 min walks at work
42 min on treadmill, intervals (75% MHR high [though I'd usually get to 80% before dropping down], 55% low)
Walking while reading, 25 min
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Just because I expect to fly when jumping off a cliff doesn't mean gravity will no longer affect me. Some things just can't happen right away. Or ever, in the case of resisting gravity unassisted. 
I can't help but think I personally would've been better served by doing full planks during OPT A1 and A2 rather than on forearms, as was specified. 
Linear Mode
