Wednesday, April 14, 2010

NROL4W - Stage 1 - Wednesday - Workout B1

Stage 1B

deadlift 2x15x80 lbs
60 s rest

dumbbell shoulder press 2x15x17.5 lbs
wide-grip lat pull down (assisted pull up) 2x15
60 s rest

dumbbell lunge 2x15x17.5 lbs [per leg]
(weighted) Swiss ball crunch 2x8x20 lbs
60 s rest

Good work out today. I fixed my dead lift problem. Since I use standard weights and not Olympic weights, my weights are too short to do a dead lift from the standard height. So my husband took time out of his birthday to build me a stand for the bar. Now it's perfect height for deads. I still hate conventional dead lifts but it's not as sucky. The range of motion is better for me. The old way I was doing it is closer to doing deads off a box, so when that particular beast appears in the routine, I will just be doing them from the floor. Unless, of course, I get an Olympic set before then.

The lunges sucked. I could have gone a lot heavier but my damn grip sucks. I don't know if it's the new dumbbells or what. Next week, I may try with my old dumbbells.

I also did my 30 push up penalty for missing my 60% goal yesterday.

I have been encouraged to take my activity points for my strength training workouts. The reason I wasn't going to is because I feel like activity points give me an excuse to eat not-so-good things. If I don't have any APs, I will be more likely to stick to the Filling Foods list. If I have APs, I will want to use them on crap. There are even some things that aren't necessarily crap that I shouldn't eat so much of. Bread, for example. And cheese. I would use all my weekly and activity points on bread and cheese! I love bread and cheese. Bread is a trigger food for me, though.  Heck, anything not on the Filling Foods list is a trigger for me, along with half the fruits on the list. And as I mentioned in a previous post, doing Simply Filling, I don't "run out of points" because I can always eat from the list if I am really hungry. So points sort of lose their significance for me. My problem is not what I eat or knowing what a portion is. My problem is stopping when I'm satisfied. I eat fairly well most of the time (when I'm not in screw it mode) and I portion out my food. I weigh and measure anything that's not a fruit or vegetable. I know exactly how much I should be eating. The problem is training my body to be happy with that amount.

So what am I rambling on about? I guess I'll still track my activity points, but I don't want to use them on crap. Two points for today and two for Monday.

Today's food:
grapes, omelet w/ onion, red pepper & salsa, toast [1 pt] w/ reduced-sugar jelly
tuna w/ romaine lettuce, jicama, red pepper slices & vidalia onion dressing [2 pts]
apple & cottage cheese, red pepper slices - I was SO hungry because I had some unexpected errands come up and I didn't get to eat on schedule.
pork fried brown rice w/ stir fry vegetables
mozzarella cheese [2 pts]

100 ounces of water and several cups of tea. 17 weekly and 5.5 activity points remaining. Reward percentage for today: 15 out of 20 - 75%.

Tomorrow's workout will be Tae Bo Amped Jump Start Cardio.


Melty said...

Oh and I did a wussy 5 lbs on my lunges and my legs were killing me. Are there exercises to increase your ability to do lunges. haha! I was actually thinking I'd have better luck if I was doing them on the suspection trainer since I'd be forced to do them with the weight on my front leg.

Becky said...

I think your lunges will improve as your quads get stronger. I didn't even think to do them on the suspension trainer!!! Awesome idea - I will try that Monday!!

Melty said...

I guess my first message didn't go through. I was complaining about deadlifts. I don't know what the fuck I'm doing with them. I would think using regular weights would make them harder, therefore better?! I don't think I'd doing them right. Tell me why you think they are better higher off the ground. Maybe I can put my bar on the bottom step of the stool I have and lift from there.

Melty said...

Oh and I thought my quads were strong! They are rock hard. I thought it was the outside and inside of my knees that sucked. They are actually is really tight and that makes it harder too.

Becky said...

Maybe. I don't even notice my knees much when I lunge. For me, it's all quads & glutes. The knee just holds them up LOL

Becky said...

Technically, when you dead lift, the bar should be mid shin when it's on the ground. To get that, you really need an Olympic set with 45 pound plates. Since I'm using standard (smaller) plates, my tallest plates only bring the bar to my ankle. That's a much greater range of motion, and more difficult, analogous to doing (Oly) DLs off a box.

Melty said...

that was awesome, Becky, thank you. I'm ready to try again! I'll use his suggestion of putting the bar on plates to get the right height.

Becky said...

I think I'm going to get a pair of standard 25 pound plates. They will bring me close enough, I think. Let me know how stacking the plates works for you.