Rest day…

I had planned a rest day yesterday and really took advantage of it. It was pouring most of the day, so I didn’t even get in a good walk.  I think I fell asleep around 9:30.

My eating wasn’t perfect since I hadn’t pre-planned dinner, but it wasn’t terrible either. I struggle with meal planning. I always have great intentions but don’t always want to eat it when the day comes.

Feeling sore today…

I got in another good workout yesterday and am really feeling it today.  This is what I did:

  • NROL Supercharged – full ramp program
  • Side planks – 2 sets of 30 secs each side
  • Front plank with pull down.  I found this extremely awkward to do and know I want to concur it!!  I tried to do 2 sets of 10 reps each side using 10lbs, but I think it was closer to 7 reps each side.  I watched a few videos before doing it, and I realize that I’m twisting my body to much to stabilize myself.
  • Romanian deadlift – 2 sets of 15 reps with 30 lbs barbell
  • Push-ups – 1 set of 15 reps inclined on bench.  I hate these!
  • Split-squats – 2 sets of 15 reps each leg holding 5lbs dumbbells
  • Lat pulldown – 2 sets of 15 reps using 40 lbs
  • Intervals – More on the elliptical – 4 sets of 2 mins intense work and 1 min slow
  • Lots of stretching!

Here is some of what I ate yesterday – the picture links to myfitnesspal diary.  I forgot to take pictures of everything, so my dinner isn’t pictured.  It was just an ordinary sandwich.  I actually had two of the green smoothies.  I make them in big batches on the weekends and bring to work for breakfast all week.  This week is a clean out the fridge version – everything that was on the verge of going bad or being overripe.  A small amount of coconut water, almond milk, whole milk yogurt, spinach, radish greens, plums, peaches, bananas, and a splash of vanilla extract.  Oh, and I added flax seeds and spirulina powder – giving it that, umm, wonderful green color!

Lunch was shirataki noodles – I love the amount you can eat of these for just 20 calories.  I added in radishes and snow peas and turned a basil soup I had made last week into a sauce.  It was so filling that I couldn’t event finish it.

Aug. 10, 2015

Finding what works…

I’ve spent most of the past year experimenting with the right workouts for me. I’ve been successful in adding in weight training but it is still so new to me that I’ve struggled with finding the right program. I now realize that all of my experimenting is not getting me anywhere near where I want to be for strength and definition. All that said, I’m restating The New Rules of Lifting Supercharged. It is something that I know has worked well for others. It is easy to progress through the program, modify it as needed and stay challenged.

To keep myself on track, I’ll be doing smaller posts each day of my workout and food (with pics)!  I figure, if it’s too embarrassing to post, I probably shouldn’t be eating it!

Aug 10 weight: 165.2

Yesterday’s workout:

  • Full ramp program in NROL Supercharged
  • Plank – 2 sets, 30 secs each
  • Half kneeling cable pull – 2 sets, 20lbs, 30 secs
  • Goblet squat – 2 sets, 20lbs, 15 reps
  • Standing cable row – 2 sets, 20 lbs, 15 reps each side
  • Bench step up – 5lb weights, 2 sets of 15 each side
  • Push-up – this should have been 15 reps each, but something that I struggle with and have lost the most progress. I did these inclined on a bench. 1st set was 10 and 2nd set was 5.
  • Intervals!  I love this part!!  Four sets on the elliptical of 2 mins at level 10 followed by 1 min at level 3.
  • Finished with some stretching. This is an area I need to formalize a routine.
  • All of this took about 90 mins. Which is about the max time I have. Also, as I’m writing this up, I realized that I left out an entire exercise. Oh well, next time!

I’m Back…

I realized that I haven’t posted anything since the spring.  I’ve let life’s craziness get in the way of many of my goals.  I plan to be back in full force now!!  I’m hard core training for my first half marathon which is in the beginning of Oct.  Stay tuned for regular updates!