Sunday, August 22, 2010

NROL4W - Stage 5 - Sunday - Workout B4

Stage 5B

barbell Romanian dead lift w/ bent over row 4x4x85 lbs
120 s rest

partial single leg squat 4x4
wide-grip lat pull down (assisted pull up) 4x4
120 s rest

back extension 4x4
YTWL shoulder matrix 4x4x7.5 lbs
120 s rest

(long arm) Swiss ball crunch 4x4
prone jackknife 4x4
Swiss ball side crunch 4x4 [per side]
120 s rest

prone cobra 4x120 s
120 s rest

Intervals: 3 min warm up, 1 min work/2 min recovery x 5, 2 min cool down [20 minutes total] - I ran today, outside in the ridiculous humidity, just to enjoy the thunder and lightning. I burned 148 calories.

2 points for weights, 1 for the intervals.

eggs w/ avocado, toasted Sandwich Thin [1 pt] w/ Smart Balance [1 pt]
yogurt & apple
whole wheat spaghetti w/ lean ground beef
almonds [4 pts]
hard boiled egg - I was waiting for dinner and it was taking forever.
lean pork w/ onion risotto [4 pts]
apple & cottage cheese

80 ounces of water and two coffees. 12 weekly points unused this week. GHGs met. I used all three activity points I earned. I am really proud of myself. I made a trip to Virginia to shop at Costo (I've started monthly meal planning and didn't stop to buy anything. I packed a lunch box and stuck to it. There were several times I wanted to just eat junk, or even eat something I didn't really need. But I didn't.

Tomorrow's workout - Intervals outside or Turbo Fire HIIT 15.

Days Binge Free: 56


Melty said...

I'm surprised you didn't do any weights with the single leg partial squat.

Becky said...

I actually do them as slow, regular single leg squats with my suspension trainer. Working toward the pistol. Get to partial, pause, keep going down.

Melty said...

oooh, nice! I want to do that!

Becky said...

I keep meaning to build you one but just ever get around to it. I even have your DVDs in a box that will hold the suspension trainer and I'm just too lazy to remember. Plus, I'd have to ask Sam to cut the handles and we're not speaking all that much.

Melty said...

LOL! I remember you said something about that I didn't want to bring it up and sound like I was pushing. Should I call Sam and ask him to make the handles. LMAO!

Becky said...

He's an idiot. He does not fucking listen. He's forgetful and irresponsible. Yesterday, he was taking Sebastian to the beach for the day. I told him TWICE that I would stop and get sunscreen for him to put on Sebastian. I got the sunscreen and said, "Here is the sunscreen. Make sure he gets it on at least twice." I then set the can down next to the almost empty can, which was with Sam's wallet and keys and sunglasses. You know - everything he'd take with him to the beach. I got home from Virginia, and what's still still sitting on the bar? The fucking sunscreen, unopened. I was livid. They got home shortly after I did and I asked him why the fuck the it was still on the bar. He said he forgot. But he didn't forget his wallet and his fucking keys. He said he bought more sunscreen and put that on Sebastian. WELL YOU CAN'T FUCKING TELL BECAUSE MY BABY IS FUCKING RED ALL OVER!!! And it's in big wide, streaks, like Sam just sprayed the shit in a hurry and didn't even make sure he got full coverage. I'm fucking pissed. And this his how it is with Sam. He doesn't fucking think and he can't remember shit.

Melty said...

You are all fired up this morning! Whoo!

Becky said...

I'm still pissed, especially now that I can see he really is burned. I couldn't tell for sure last night. He is not complaining so it's not horrible, but the point is that my husband is an incompetent fuck.

Becky said...

And not only that!!!! I asked him yesterday morning before I left for Virginia to check my back tires because one of them was getting low on air. He went out side and dicked around and I got ready to leave. Drove the 80 miles, did my shopping, got gas. While I was sitting in the parking lot eating the lunch I packed, a guy came up to me and said my back tire was about flat. Fucking asshole. I'd JUST asked him right before he went outside to check my mother fucking tires. It pisses me off. If there's something on his truck that needs maintenance, he is all the fuck over it, but my car gets ignored until something actually goes wrong.