I did a 15-min walk on the treadmill, followed by:

A: Deadlift - 80/15, 85/15
B1: Barbell Shoulder Press - 65t/15, 65t/15
B2: Barbell Pullover - 45e/15, 45e/15
C1: Lunge - 30e/15, 30e/15
C2: Swiss-ball Crunch - 8, 8

The barbell made a big difference, much less likely to cause pain in the elbow. What I did though was keep the weight fairly light on the pullovers. Since I’m a little afraid of dropping the bar on my head. I was actually thinking I might be better off figuring something out with the pull-up bar. I think about it for next week.

I’ve been doing low reps for so long that I forgot how much the 15 rep stuff takes it out of me. I keep thinking that I’m more fit, and lighter, so it shouldn’t be this hard.

From the HR monitor:

40 mins, 289 cals, Max HR: 163 (92%), Avg HR: 131 (74%)

I really hate morning workouts. I always feel I need to be awake enough to them, which I’m not. Anyway, I did 15 mins on the treadmill, and then:

A: Front Squats - 70t/15, 75t/15
B1: Push-up - 15, 15
B2: Bent-over Row - 80t/15, 80t/15
C1: Step-up - 20e/15, 20e/15
C2: Prone Jackknife - 8, 8

I bumped up the front squats a bit. I need to go look and see what my max on front squats were before (as I didn’t do them all that often). The step-ups are really taking a lot of out me. See, they’re a perfect example of an exercise I probably should do, but don’t unless it’s in a set program.

From the HR monitor:

40 mins, 273 cals, Max HR: 168 (95%), Avg HR: 126 (71%)

I really didn’t have time for a workout today, but found a little time in the afternoon. I really will do a cardio warm-up on Thursday! Instead, I did a really short warm-up, followed by:

A: Deadlift - 80/15, 85/15
B1: Dumbbell Shoulder Press - 32e/9+30e/6, 20e/15
B2: Pullover - 20e/15, 20e/15
C1: Lunge - 27.5e/15, 30e/15
C2: Swiss-ball Crunch - 8, 8

I did the same today as I did the other day, tried starting with my finishing weights from the last time I did NROL4W. The deadlifts weren’t too tough, although not easy. The shoulder press was where I ran into trouble. It’s that stupid sore elbow, which wasn’t too bad… until I was trying to lift the 32-lb dumbbells into place for the shoulder press. It’s not the actual press, but some way my elbow turns while getting it into place. I think the next time I’ll switch it to a barbell and see how it goes. Same with the pullover (which I did cut the weight way back on).

From the HR monitor:

30 mins, 204 cals, Max HR: 156 (88%), Avg HR: 127 (72%)

Then I went back and did more school work. The annoying thing is that I didn’t get it all done. Tomorrow I’m going to take the electricity book with me to school and finish up during my break. Other than that, I have nothing much to add for the day. Oh, I baked another pan of cake for the freezer (using up the zucchini, honest) and forgot to put in the cherries and sunflower seeds. Oh well, it turned out okay, lower calories, but very different macros. On the plus side, it’s now got a higher percentage of protein (but lower fat).

Food for the day:

Total: 2187 (25% fat, 42% carbs, 33% protein)

Breakfast: breakfast bake, 1/2 sandwich thin, orange (389)
AM Snack: none (0)
Lunch: multi-grain tortilla, mustard, sirloin steak, lettuce, celery, apple (453)
PWO Snack: protein shake with sour cherries (267)
PM Snack: hummus, flatbread (164)
Dinner: beef/turkey burgers, sandwich thin, condiments, salad w/dressing (705)
Late Snack: zucchini spice cake, fruit salad (209)

(the workout first)

I was hauling in wood beforehand, and moving stuff around. So when I put on the HR monitor and saw that my heart rate was up to 124, I decided to skip the cardio warm-up.

A: Front Squats - 70t/15, 70t/15
B1: Push-up - 15, 15
B2: Bent-over Row - 75t/15, 80t/15
C1: Step-up - 25e/15, 20e/15
C2: Prone Jackknife - 8, 8

What I aimed at doing was to start with the weights I finished Stage 1 with the last time. I managed it on the squats (although I switched to front squats as I have no easy way of getting the bar on to my back), did regular push-ups (which is where I ended) and even managed to increase the bent-over row. Then I hit the step-ups. I barely managed the 25-lb dumbbells, so I went back to the 20-lb ones the next set. The only thing that was relatively easy was the prone jackknife. At least I didn’t end up on the floor like I did the last time I started. You know, for a 25 min workout, it was a pretty tough one.

From the HR monitor:

25 mins, 215cals, Max HR: 171 (97%), Avg HR: 145 (82%)

- - - -

So today, what did I do? Hmm, I repotted my geranium seedlings, started a few more seeds (which I should have done weeks ago), baked two batches of the chocolate zucchini cake, loaded up the inside wood bins, and just finishing up some laundry. Oh yes, and prepared for my electricity lab tomorrow. That’s what I get for leaving everything until the last day off. Except for the seeds / transplanting though, everything else needed to be done today.

So, when my stuff is out of the dryer I’ll be off to bed. Although I may do a little more surfing before I finally go to sleep.

Food for the day:

Total: 2194 (24% fat, 39% carbs, 37% protein)

Breakfast: two fried eggs, honey oat bread, jam, orange (373)
AM Snack: none (0)
Lunch: lentil soup with chicken, apple (384)
PWO Snack: protein shake with sour cherries (281)
PM Snack: hummus, flatbread (164)
Dinner: sirloin steak, corn, butter, salad w/dressing (708)
Late Snack: chocolate zucchini cake, fruit salad (284)

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 10-12)
Workout A2 (3 of 10)

1: Clean High Pull - 65t/3, 65t/3, 65t/3, 65t/3
2: Clean-Grip Deadlift - 115t/5, 165t/3, 185t/2, 205t/1
3: Single-leg Supine Hip Extension - 5, 3, 2, 1
4: Push-ups (incline) - 5, 3, 2, 1
5: Two-point Dumbbell Row with Twist - 30e/5, 30e/3, 30e/2, 30e/1
6: Shoulder Press - 65t/5, 65t/3, 65t/2, 65t/1
7: Chin-ups (band assisted, attempts) - 5, 3, 2, 1
8: Cable Woodchop - 8, 8, 8, 8
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 305 cals, Max: 132 (75%), Avg: 101 (57%)

So I decided to play around with the max deadlifts today. I probably could have done a little more than 205 (not much though), but with lots more to do I decided that was enough. The one thing that I noticed today was that I never really pushed up the heart rate today. I’m not sure why, but it’s just an observation.

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 10-12)
Workout B1 (2 of 10)

1: One-arm Dumbbell Snatch - skipped
2: Forward Lunge - 65t/5, 65t/3, 65t/2, 65t/1
3: Romanian Deadlift - 135t/5, 135t/3, 135t/2, 135t/1
4: Side to Side Push-up - 5, 3, 2, 1 (subbed regular push-ups)
5: Bent-over Row - 135t/5, 135t/3, 135t/2, 135t/1
6: Dumbbell Alternating Press - 25e/5, 25e/3, 25e/2, 25e/1
7: Negative Chin-ups - 5, 3, 2, 1
8: Cable Wood Chop - 5, 3, 2, 1
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 60 mins
HR monitor: 398 cals, Max: 150 (85%), Avg: 123 (69%)

I skipped the one-arm dumbbell snatch today and subbed in regular push-ups for the side to side ones. I’ve noticed that the elbow only really bothers me on single arm movements, so this seemed like the best alternative. I’m still finding that 90% of the time the elbow doesn’t bother me. Then I’ll pick something up (tonight it was a bottle of ketchup) in an odd way and I get pain. It’s truly annoying.

I’m seriously in trouble of being over my calories today. I think the macros are probably not going to be even remotely in line, but we’ll see. I did, however, get a workout in… although kind of a sad one.

- - - -

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 10-12)
Workout A1 (1 of 10)

1: Clean High Pull - 65t/3, 65t/3, 65t/3, 65t/3
2: Front Squat - 65t/5, 65t/3, 65t/2, 65t/1
3: Single-leg Supine Hip Extension - 5, 3, 2, 1
4: Push-ups (incline) - 5, 3, 2, 1
5: Two-point Dumbbell Row with Twist - 25e/5, 25e/3, 25e/2, 25e/1
6: Shoulder Press - 65t/5, 65t/3, 65t/2, 65t/1
7: Chin-ups (band assisted, attempts) - 5, 3, 2, 1
8: Cable Woodchop - 8, 8, 8, 8
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 432 cals, Max: 154 (87%), Avg: 121 (69%)

I say sad because I didn’t push any of the weights up on the lower reps. Usually I would, but I wasn’t 100% co-ordinated when I started, so I just worked on not killing myself. 

Again, I’m kind of late getting this entry made. I need to be up in 7.5 hours, so quick and dirty it is. I did manage to also get 2×30 min sessions on the treadmill in the afternoon (total cals - 415). Did lots of homework, and I think I’m pretty much caught up - until tomorrow starts of course!

Food for today:

Total: 2303 (27% fat, 40% carbs, 33% protein)

Pre-WO: protein shake (179)
Breakfast: two scrambled eggs, honey oatmeal bread, jam, clementines (352)
AM Snack: blueberry bran snack cake (103)
Lunch: turkey noodle soup, honey oatmeal bread, apple (399)
PM Snack: hummus, carrots, flatbread (236)
Dinner: turkey/beef hamburgers(2), whole wheat roll(1), condiments, salad w/dressing (695)
Late Snack: protein shake, fruit salad (339)

- - - -

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 7-9)
Workout B5 (10 of 10)

1: One-arm Dumbbell Snatch - skipped
2: Forward Lunge - 65t/5, 65t/5, 65t/5, 65t/5
3: Romanian Deadlift - 135t/5, 135t/5, 135t/5, 135t/5
4: Side to Side Push-up - 5, 5, 5, 5 (subbed regular push-ups)
5: Bent-over Row - 135t/5, 135t/5, 135t/5, 135t/5
6: Dumbbell Alternating Press - 25e/5, 25e/5, 25e/5, 25e/5
7: Negative Chin-ups - 5, 5, 5, 5
8: Seated Russian Twist - 25t/5, 25t/5, 25t/5, 25t/5
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 65 mins
HR monitor: 421 cals, Max: 156 (88%), Avg: 123 (69%)

I skipped the one-arm dumbbell snatch today and subbed in regular push-ups for the side to side ones. I’ve noticed that the elbow only really bothers me on single arm movements, so this seemed like the best alternative. Although I still kept in the alternating press. It was actually a pretty decent workout for an early morning one. I’ll have to take some time before Friday to do sheets for the next set of workouts.

I’ve pretty much decided to switch the Thurs AM workout to a Friday PM one. I’m better doing cardio in the morning, so I’ll do it on Thursday mornings. Although this week I may be tutoring someone (yet to be decided).

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 7-9)
Workout B4 (8 of 10)

1: One-arm Dumbbell Snatch - 35e/5, 35e/5, 35e/5, 35e/5
2: Forward Lunge - 65t/5, 65t/5, 65t/5, 65t/5
3: Romanian Deadlift - 135t/5, 135t/5, 135t/5, 135t/5
4: Side to Side Push-up - 5, 5, 5, 5
5: Bent-over Row - 135t/5, 135t/5, 135t/5, 135t/5
6: Dumbbell Alternating Press - 25e/5, 25e/5, 25e/5, 25e/5
7: Negative Chin-ups - 5, 5, 5, 5
8: Seated Russian Twist - 25t/5, 25t/5, 25t/5, 25t/5
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 75 mins
HR monitor: 387 cals, Max: 140 (79%), Avg: 110 (62%)

So I dropped the weight on the RDL, which did help me towards the end of the workout. I’m still having pain in my right elbow, mainly when I straighten it. The odd thing is that it didn’t hurt while doing the snatches, or the presses. Although it’s bugging me now, but not enough to stop doing anything.

I’ve got my bread started, and now I should go work on my AutoCAD drawing…. we’ll see!

So, I did a good thing / bad thing today. I went into the bookstore to pick up the last of my books. It was actually a college printed item and it came to ~$9. I didn’t have my bank card, so I handed her my credit card, only to be told that there was a $10 minimum on credit card purchases. I’d been in line for about 10 minutes, so I wasn’t going back to put the book back, go to my locker, come back, wait in line again. So, I looked at the ‘impulse items’ and picked up a roll of Maynard’s Wine Gums. I know from the past that the roll is 140 calories, and I had soy nuts that I hadn’t eaten. So I figured I’d just eat them instead.

I go into the cad lab early (it’s empty) and a couple of my classmates were there, so I handed the roll to one of the other women in the class as I sat down. I was telling her about buying it, but not really wanting it (liar). I figured she’d take it home and give it to her kids. Nope, she opened it and pretty much ate the entire roll. I did eventually give in and take one, but better than 9 of them.

I feel a little bad corrupting someone else (turns out that candy is her downfall), and she was complaining before Christmas that she was gaining back weight that she’d lost. Although, I don’t feel all THAT bad.

Just adding the food for the day, then off to bed!

Food for the day:

Total: 1997 (27% fat, 40% carbs, 33% protein)

Breakfast: two fried eggs, honey oatmeal bread, jam, clementines (460)
Lunch: whole wheat tortillas, sirloin steak, mustard, apple (463)
PM Snack: zucchini spice cake, soy nuts, 1 wine gum (320)
Dinner: chicken breast with tomato/wine sauce and cheese, bean/carrot blend, butter, salad w/dressing (523)
Late Snack: protein shake, fruit salad (231)