Fat Loss II - A5

I started with 5-mins cardio outside, most of the warm-up. Then I did:

A1: Front Squat - 85t/8, 85t/8, 85t/8
A2: Bent-over Row - 85t/8, 85t/8, 85t/8
B1: Supine Hip Extension with Leg Curl - 8, 8, 8
B2: Barbell Push Press - 65t/8, 65t/8, 65t/8
C1: Dynamic Lunge - 30e/8, 30e/8, 30e/8
C2: Upper Body Russian Twist - 8, 8, 8

Then I did 5-min warm up, 4 sets of intervals (1m high/2 min med) and a five minute cool down.

50 mins, 379 cals, Max HR: 173 (98%), Avg HR: 134 (76%)

It wasn’t a bad workout today. I’m still struggling with the barbell push press, so I was happy it dropped to 3×8 today. The 30sec rest times were a struggle and I’m not sure that I managed to keep them all under 30 seconds.

- - - - -

The weather is really flaky around here today.  The rain held off long enough that we got a swim, and had dinner outside.  Although when we were outside having dinner there were times I questioned if eating outside was a good idea.  Looking at the forecast tomorrow I should get my walk done in the morning before it starts raining again.

Food for the day:

Total: 2290 calories (28% fat, 42% protein, 30% carbs)

Breakfast: scrambled eggs, orange (316)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, eye of round, lettuce, mustard, apple (438)
PWO Snack: protein shake with cherry concentrate (269)
PM Snack: hummus, flatbread (231)
Dinner: sirloin steak, corn, butter, salad w/dressing (652)
Evening Snack: fruit salad, protein shake (276)

Fat Loss II - B4

By the time I finished this I wasn’t fit to post it. Although it was technically cooler out when I started, the humidity was higher. Masochist that I am though, I still did the cardio outside. I did a 5-min cardio warm-up outside, followed by a few inside warm-ups, then did:

A1: Snatch-grip Deadlift - 80t/10, 80t/10, 80t/10
A2: Push-ups (regular, not T) - 10, 10, 10
B1: Bulgarian Split Squat with Overhead Press - 5e/10, 5e/10, 5e/10
B2: Assisted Chin-up - 10, 10, 10
C1: Romanian Deadlift / Bent-over Row - 80t/10, 80t/10, 80t/10
C2: Lower Body Russian Twist - 10, 10, 10

Then warm-up, 4 rounds intervals (1m high, 2m moderate) and cool-down.

60 mins, 427 cals, Max HR: 173 (98%), Avg HR: 130 (73%)

I continue to struggle with the Split Squats and the Russian Twist. I haven’t looked forward to see what comes next, but I know I’m hoping to drop the split squats.

NROL - Fat Loss II - A4

I started with 5-mins cardio outside, most of the warm-up. Then I did:

A1: Front Squat - 80t/10, 80t/10, 80t/10
A2: Bent-over Row - 80t/10, 80t/10, 80t/10
B1: Supine Hip Extension with Leg Curl - 10, 10, 10
B2: Barbell Push Press - 65t/10, 65t/10, 65t/10
C1: Dynamic Lunge - 30e/10, 30e/10, 30e/10
C2: Upper Body Russian Twist - 10, 10, 10

Then I did 5-min warm up, 4 sets of intervals (1m high/2 min med) and a five minute cool down.

57 mins, 427 cals, Max HR: 173 (98%), Avg HR: 130 (73%)

I thought that the intervals might kill me this afternoon. I don’t think I put 100% into them, but I did manage to do them. I tried to talk myself out of the workout a couple of times. I have a headache, my foot still hurts, it’s hot out. Okay, that last one is just wimpy because I could have used the treadmill for the intervals.

The good news is that the car only needs a battery (random, not starting issues lately), although it’s annoying because it’s probably the newest thing on the car. Well, maybe the tires are newer. When we came back from the freighter trip in 2007 (May) the battery had died. My fault as I’m not sure that sitting out in a Houston parking lot was a good thing (with it still connected). The simplest solution was to use AAA’s battery service. Except I really thought we’d get more life out of the damn thing.

Oh well, it could have been worse I suppose. So after my mother gets back from the garage (they’re coming to get her in a few mins) we’ll have our second swim of the day. Yay!

Definitely didn’t feel like doing this today, but did it anyway. I started with a 5-min warm-up outside, followed by the usual warm-ups. Then I did:

A1: Front Squat - 70t/12, 70t/12, 70t/12
A2: Bent-over Row - 70t/12, 70t/12, 70t/12
B1: Supine Hip Extension with Leg Curl - 12, 12, 12
B2: Barbell Push Press - 65t/12, 65t/12, 65t/10
C1: Dynamic Lunge - 30e/12, 30e/12, 30e/12
C2: Upper Body Russian Twist - 12, 12, 12

Then I went outside and did 4 sets of intervals, poorly. It was warmer than I thought, although in the end I think it was me.

60 mins, 459 cals, Max HR: 175 (99%), Avg HR: 131 (74%)

I would have like to have felt more energy with the workout, but it just wasn’t in me today. Anyway, the second pork roast is done, and it’s a beautiful day out so I think maybe I’ll go have a swim.

Fat Loss II - A1

If there was ever a day I felt like ditching a workout, this was it. We had company for lunch, but they were gone just before 4pm so I really didn’t have an excuse. The work goes this way when entertaining - Anne cooks and serves, mother cleans up. Okay, I helped a little, but let her finish up while I went and worked out.

I started with a 5-min warm-up outside, followed by the usual warm-ups. Then I did:

A1: Front Squat - 65t/12, 65t/12, 65t/12
A2: Bent-over Row - 65t/12, 65t/12, 65t/12
B1: Supine Hip Extension with Leg Curl - 12, 12, 12
B2: Barbell Push Press - 65t/12, 65t/12, 65t/8
C1: Dynamic Lunge - 30e/12, 30e/12, 30e/12
C2: Upper Body Russian Twist - 12, 12, 12

Then I went outside and did 4 sets of intervals (thought I was going to die at set 3, and then remembered that this week it went to 4). I may have in fact cut a couple of minutes off the cool-down, but I decided that 60 mins was enough for the day.

60 mins, 452 cals, Max HR: 172 (97%), Avg HR: 130 (73%)

Today was kind of an off day. I was tired before I started, and felt out of breath a lot. And not during the high HR at the end stuff, but early on while doing stuff that shouldn’t have been a problem. I couldn’t get the 3rd set of 12 reps done on the push press. Just wasn’t going to happen. I had originally planned on using the barbell for the lunges, but switched over to the dumbbells set to 30lbs each. I don’t think it was the weight. I just didn’t think I could get the bar up again on my shoulders (not for three sets at least).

Oh, and when I was finishing off outside the little cat (Shadow) tried to show me a mouse he’d caught. Of course it squiggled away and raw full tilt into the neighbour’s yard, with the cat in hot pursuit. The big cat (Gus) at that moment was sitting up on top of the patio table. I’m sure he wasn’t up there because of the mouse, but you never know….

NROL - Break-in B5

I did a 5-min cardio warm-up outside followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Deadlift - 75t/15, 80t/15
B1: Step-up - 15e/15, 15e/15
B2: Dumbbell one-arm shoulder press - 25e/15, 27.5e/15
C1: Chin-up (assisted/attempts) - 15, 15
C2: Reverse Crunch - 20, 20

Then I did the metabolic overdrive intervals - 3, with 5-min warm up and cool down. (19 mins total)

53 mins, 378 cals, Max HR: 165 (93%), Avg HR: 127 (72%)

That’s the last workout from the Break-in, so will be starting Fat Loss II on Sunday.  We’re having company for lunch so I can’t decide if I should get up early for it, or hope that they don’t leave too late and do it in the afternoon.  Probably will do it in the morning (even though I hate AM workouts).

I only looked at the routine briefly today.  I’m not sure what I can sub in for the wide-grip cable seated row.  I’ll have to think about that before Sunday…

NROL - Break-in A5

So, I did a 5-min cardio warm-up outside (brr cold), followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Barbell Squat - 60t/15, 65t/15
B1: Static Lunge - 25e/15, 27.5e/15
B2: Two-pt Dumbbell Row with Elbow Out - 27.5e/15, 30e/15
C1: Push-up - 15, 15
C2: Swiss-Ball Crunch - 20, 20

Then I did the metabolic overdrive intervals - 3, with 5-min warm up and cool down. (19 mins total)

51 mins, 386 cals, Max HR: 171 (97%), Avg HR: 131 (74%)

The workout was pretty good. It was probably a touch cold to be doing the intervals outside, but it’s done. It’s not too bad when the wind isn’t blowing, but it feels pretty damn cold when it is. The workout was good though - that’s the last of the Break-in A workouts. I’m actually a workout behind. In theory I should have done this workout on Thurs, then the B workout today, then just intervals on Tues and Thurs. So I’ll do the B workout on Tuesday, just intervals on Thursday, and move onto weeks 5-8 (Fat Loss II).

I did a 5-min cardio warm-up on the treadmill, followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Deadlift - 70t/15, 75/15
B1: Step-up - 15e/15, 15e/15
B2: Dumbbell one-arm shoulder press - 22e/15, 25e/15
C1: Chin-up (assisted/attempts) - 15, 15
C2: Reverse Crunch - 20, 20

Then I did the metabolic overdrive intervals - 3, with 5-min warm up and cool down. (19 mins total)

53 mins, 385 cals, Max HR: 168 (95%), Avg HR: 128 (72%)

The workout was better than the last time. I’m still struggling a lot with the step-ups (not sure why).

What a crappy day out. It was kind of mix of mist, rain, pouring rain, etc. I did 30 mins on the treadmill this morning instead of walking outside. I really haven’t done that much today. A quick run to a store this morning (for a sale item they didn’t have yesterday), made some meat sauce, cut up and froze chicken parts, and did a little laundry. It would be nice if the weather went back to ‘not raining’ but we’ll see.

NROL - Break-in B1