I like riding my bike, she says. I think I'll ride it to the gym today, she says. I think I'll start NROL4W phase 3 today, she says.
I'm humbled, she says.
One-armed db snatch 3x6 (12 lbs first set 15 lbs next 2 sets)
db single leg Romanian dl 3x6 (15x2db)
bb bent over row (65 first 2 sets 70 final set)
db single arm overhead squat (10lb & 20 lb dbs)
db incline bp (25x2 db)
plank 3x90 seconds
reverse woodchops 3x6 22.5lbs
THE MATRIX x2
I thought this workout was pretty simple and fairly easy until I got to the planks / woodchops. That's when it hit me: I'm working hard. Although I do think I can go up in weights for most sets next time.
The matrix was doable. I didn't hate it. Didn't love it either... but I aspire to next time
Ugh, I did that workout on Tuesday nite, and yes, by the time I got to the woodchops, I was feeling it. Didn't do the bodyweight matrix, though. I thought I'd do plyo on Wednesday, so that was my excuse. :P
RDL/row 3x6 (85 first & third sets, 80 second set)
Single leg squats 3x6 (12.5x2 first set, 15x2 second)
Lat pull down 3x6 72.5
Back extensions 3x6 bw
YWTL 3x6 (10x2 first set 7.5x2 second and third split between 7.5x2 and 5x2)
Ball crunch 3x6 bw first set 10 lb plate next two sets
Hip flexion 3x6 jackknives first set pikes second 2 sets
Lateral flexion 3x6
Prone cobra 1x90 seconds (not such a fan of this move)
I tossed in 2x4 squats 95 lbs because I felt like it
And rode home.
I just had some almond milk mixed with a scoop of whey powder, but need to eat a bit more before heading to the woods for a walk with a good friend and our dogs.
__________________
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.
One-armed db snatch 3x6 (17.5x2)
db single leg Romanian dl 3x6 (17.5x2db first 2 sets 20 lbs final set)
bb bent over row (70 lbs first set 75 lbs second 2 sets)
db single arm overhead squat (10lb & 20 lb dbs)
db incline bp (27.5x2 db)
plank 3x90 seconds <-- tough today
reverse woodchops 3x6 22.5lbs
THE MATRIX x1
My left foot cramped after the first round through THE MATRIX. On the second round, I did 24 squats and then had to quit to massage my foot. I know what's causing it (transition from flip flops to regular shoes; wearing cycling shoes when I bike) and just have to be aware of stretching to prevent it... foot cramps can be disastrously disruptivein the pool.
Ahh, Saturday morning. The Saturday morning trainer at my gym is a good guy. However he is also LOUD and DUMB, a bad combination in a small space. One time I forgot my iPod and heard him tell some poor young woman all about when Frankie Valli went down in the plane with the Big Bopper and died so young and so tragically. The typical Saturday morning chatter is about sports. Today it was politics. I'm glad my iPod is really, really loud.
I went into this workout well rested, having fallen asleep before 9 last night. The night prior I took my sons to the American Idol concert and it was a late evening for all of us. I needed the extra zzzs last night.
3B
RDL/row 3x6 (75 first set, 80 second set - should have gone heavier all around)
Single leg squats 3x6 (17.5x2 first set, 20x2 second) <-- a needed increase in weights over last time
Lat pull down 3x6 82.5 first set, 85 second set, 100 final <-- w00t!
Back extensions 3x6 10 lb plate
YWTL 3x6 (7.5x2) <-- worked these HARD
Ball crunch 3x6 10 lb plate
Hip flexion 3x6 pikes first set, mixed jackknives & pikes second set, jackknives final set
Lateral flexion 3x6
Prone cobra 3x90 seconds <-- tough, tough, tough to hold these; felt it in my shoulders, but I did them all (for a change )
It was a great workout. Now it's time to get ready for my oldest son's first soccer game of the season. It's a dreary day but soccer will be fun.
Ahh, Saturday morning. The Saturday morning trainer at my gym is a good guy. However he is also LOUD and DUMB, a bad combination in a small space. One time I forgot my iPod and heard him tell some poor young woman all about when Frankie Valli went down in the plane with the Big Bopper and died so young and so tragically. The typical Saturday morning chatter is about sports. Today it was politics. I'm glad my iPod is really, really loud.
And how! I'm not a fan of political talk.
Quote:
Originally Posted by TheWookie
I went into this workout well rested, having fallen asleep before 9 last night. The night prior I took my sons to the American Idol concert and it was a late evening for all of us. I needed the extra zzzs last night.
I think that puts you firmly in the Good Parent category. Maybe I'll feel differently when I actually have progeny, but at the moment I'm not sure I'd make that sacrifice.
__________________
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.
I think that puts you firmly in the Good Parent category. Maybe I'll feel differently when I actually have progeny, but at the moment I'm not sure I'd make that sacrifice.
Believe me, Amanda, I took the evening as the Death of the Cool (or whatever was left of it) for myself on so many levels. I am a fan of the show, but think the level of talent in the top 10 does not warrant a 2 1/2 hour concert.
Oh, Wookie, I feel for ya! That must have been a long 2.5 hours! After a reference you once made to Cage the Elephant, I knew we were on the same musical wavelength, so I can imagine that an AI concert was not on YOUR top 10 list of things to do! But, I'll bet your kids think you are the greatest mom evah!
Oh, Wookie, I feel for ya! That must have been a long 2.5 hours! After a reference you once made to Cage the Elephant, I knew we were on the same musical wavelength, so I can imagine that an AI concert was not on YOUR top 10 list of things to do! But, I'll bet your kids think you are the greatest mom evah!
Thanks for the kind words I do think it puts me in the top 20 for Mother of the Year, easily.
We just got back from taking the boys for a bike ride in the woods. Fun!
Thanks for the kind words I do think it puts me in the top 20 for Mother of the Year, easily.
Definitely up there... I had a bunch of friends who took their kids to a Jonas Bros concert a few weeks ago ::shudder:: I think many of them are also going to Hannah Montana when she comes around... SOOOOOO glad my kids don't have ANY interest in that!!! My DD's musical interests are very alternative (punk-ish) and DS likes a little bit of lots of different types of music - but thankfully no Disney groups!
Definitely up there... I had a bunch of friends who took their kids to a Jonas Bros concert a few weeks ago ::shudder:: I think many of them are also going to Hannah Montana when she comes around... SOOOOOO glad my kids don't have ANY interest in that!!! My DD's musical interests are very alternative (punk-ish) and DS likes a little bit of lots of different types of music - but thankfully no Disney groups!
The things we do
Although I didn't really set out to do a workout today, I had lots of activity. It was the last day the outside pool was open at our club. Knowing it would be quite cold from the last few chilly days of rain, I went with the boys and snuck in around 1,000 yards.
Then there were the bikes. We met my sister and her son at a great park on the Long Island Sound so we could all ride together... which meant getting the bikes in the car. I had my husband's SUV, so the boys' bikes went in the back of the truck with no worries. Mine... well, mine had to go on the roof. It's quite a feat to get a bike on top of this SUV's roof, never mind bolted and buckled in. But I did it. Twice
We didn't ride for too terribly long, but it sure was fun. I love having both of my boys up on two wheels and capable. Before they were born, my husband and I went biking offroad both days of each weekend. I really missed it, but with my swimming taking me away from the family so often I've felt (until now) like biking offroad was something that had to wait until someday. And I'm glad someday appears to be here
Ooh, glad you and the kiddos enjoyed yourselves! Hope they thought it was much more fun than the AI concert.
__________________
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.
Man this workout is a time-eater. I did it over my lunch break and I was scrambling to get back to my office.
One-armed db snatch 3x6 (20 lbs)
db single leg Romanian dl 3x6 (20x2db)
bb bent over row (75 lbs)
db single arm overhead squat (10lb & 20 lb dbs)
db incline bp (30x2 db)
plank 3x90 seconds
reverse woodchops 3x6 25 lbs
THE MATRIX x2
I believe I added weight to all of the exercises except the squats (and planks). My work gym doesn't have DBs in 2.5 lb increments, and I didn't feel ready to take the jump from 10/20 to 15/30.
I worked this one HARD. I was pretty tired from the first round of the matrix, but that only made me want to try harder the next time. I reduced my total time in the second go-round by 22 - 23 seconds
I am doing lots of thinking about fat loss. Thinking and thinking. I've done a good job of cutting fat this summer, but it's been at a slow and steady pace. I've got some events coming up in mid-October and early November, and I'd really like to look great for them. I'm talking no muffin-top great. I'm talking wrap dress great.
I'd like my ab to go forth and multiply
To accomplish these goals, it's going to take another 10 lbs of fat loss. I'm evaluating the paths to determine which to take... but it's time to buckle down. I've done a good job workouts-wise the past 2 weeks. I've taken rest where needed. I've kicked up the activity (especially by riding my bike to / from the gym as well as with my children).
But there's still more room to clean up that diet.
I'm on track for today- but need to start holding myself accountable for what happens every day if I want to achieve my goals.
Diet is the biggest part of fat loss. If you can apply the same diligence to diet that you do your WOs, I'm sure you'll have smooth sailing.
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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.
Linear Mode
