Saturday, June 30, 2012

NROL4L - Week 1 - Saturday

My toe is not broken but my toe & foot are really sore and stiff. They are getting better but I decided to take it easy today.

plank w/ reduced base of support - 2x15 sec per side -  I actually just planked as long as I could (in push up position) with my ankles crossed, bad foot on top of good foot.
Swiss ball mountain climber - 2x15 per side - I couldn't do these either - had to do jack knives.

box jumps - I did not do these because of my foot. I did dumbbell swings instead, 2x8x25 pounds.

front squat - 2x15x45 lbs
3 pt db row - 2x15x25 lbs per side
step up - 2x15 per side (bodyweight) - I skipped these and really didn't feel like doing a substitution.
push up - 2x15 - I did them all on my knees because of my bad toe.

No metabolic workout - I wanted to go easy on my foot. On Tuesday, I will modify my workout do box jumps for my power training. I'm taking the next two days off to rest and heal.

coffee w/ milk
eggs w/ turkey bacon, sandwich thin w/ butter
homemade mac & cheese

I took a long nap this afternoon. Ugh. I'm lazy.

Friday, June 29, 2012

NROL4L - Week 1 - Friday

No workout today, and possibly none tomorrow. I was fairly sure I broke my big toe last night. I could barely walk, my toe and foot were swollen and discolored and I couldn't wiggle my toe at all. It's getting better now - I can move it without that searing pain, but it still feels stiff. Hopefully I will be able to work out tomorrow, and more importantly, run my 5K on Wednesday.

coffee w/ milk
homemade protein bar
chicken wrap

Thursday, June 28, 2012

NROL4L - Week 1 - Thursday

I had a candy bar after I blogged last night. It was one of those new Thin Mint flavored whatevers. I can't remember. Anyway, it wasn't really all that great.

My abs are still tender from Tuesday. Here's today's workout:

side plank  - 2x15 sec per side
spiderman plank - 2x10 per side

explosive elevated push up - 2x8

Romanian dead lift - 2x15x65 lbs
suspended push up - 2x15
split squat w/ rear foot elevated - 2x15 per side, bodyweight only. They were hard. I'm having major balance issues.
inverted row - 2x15 - I did these on the suspension trainer at a 45 degree angle. I also switched between, pronated, neutral, and supinated grips with each rep. Very smooth with the trainer.

Then I did HIIT 15 from Turbo Fire. I was exhausted. I need to start eating breakfast.

coffee w/ milk
cottage cheese
pork chop & green beans w/ olive oil
ice cream

Wednesday, June 27, 2012

NROL4L - Week 1 - Wednesday

I've discovered that box jumps are a great way to work off some aggression. I'm getting really good at them, too. I think I need a higher box.

coffee w/ milk
lunch buffet - I had just a little bit of some things, including dessert. I didn't stuff myself.

I also slept a lot today.

Tuesday, June 26, 2012

NROL4L - Week 1 - Tuesday

I needed to change my workout that I posted on Sunday, just a bit. I don't have the equipment to do push aways, so I'm doing Swiss ball mountain climbers instead.

plank w/ reduced base of support - 2x15 sec per side
Swiss ball mountain climber - 2x15 per side

box jumps - 2x8 - OMG, I love these. I need a higher box though. Mine is only 18 inches.

front squat - 2x15x45 lbs
3 pt db row - 2x15x25 lbs per side
step up - 2x15 per side (bodyweight) - Holy crap, these were challenging.
push up - 2x15 - I did them all on my knees.

For my metabolic workout, I ran 30/30 intervals for 10 minutes.

coffee w/ milk
carrot smoothie

I know I didn't eat enough today. I had no appetite.

Monday, June 25, 2012

NROL4L - Week 1 - Monday

Today was the inaugural Sunset Spectacular 5K & Luau. I wasn't really excited to run this one, because it was in the sand. It sucked, hardcore. I'll have to start training for barefoot running in the sand. I wore my running shoes and they were so water-logged and my socks were full of sand.

coffee w/ milk
tuna fish & baby carrots
pulled pork, coleslaw & fruit - post race!
eggs & turkey bacon w/ chipotle sauce

Sunday, June 24, 2012

NROL4L - Week 1 - Sunday

I'm not doing weigh ins. I'm going by how my clothes feel and how hot I think I look :p

I also decided not to start the Insanity Asylum part of my program. My speed ladder is in storage. I'll stick with Turbo Fire until I'm all moved. I was tired after work, from lack of sleep, and didn't really want to work out. Still, I felt I needed to do something so I pulled out my heart rate monitor and decided to see what my VO2max is. It's been a while since I tested, so I hauled my ass down to the high school track and did a 1 mile jog. According to this, my VO2max is roughly 39.39 ml/kg/min. I'm not sure how much I trust all this, but it's a guideline. The goal is for that number to go up - move more oxygen per minute.

coffee w/ milk
cottage cheese
eggs w/ turkey bacon & chipotle dipping sauce

I know I didn't eat much today. I was really busy.

Saturday, June 23, 2012

I'm back, I think.

It's been a very long, stressful month. I was working a lot, transitioning from school jobs to my new job at the hotel, which I love. I work four ten-hour shifts. I'm looking for a second job on my other days off because I'm about to be a single mom. My husband and I are separating (I initiated it) and my son and I are moving into a new place mid-summer. We're still in the house with my husband, and it's been stressful, to say the least. I've been busy and depressed and unmotivated. I've kept my weight in check fairly well, but I haven't been working out. It's time to get back to it.

I was planning on starting July 1, which is a Sunday and would have been a good starting point because the second half of the year begins, it's a new month, blah, blah, blah. But workout buddy, Melissa, wants to start this week. So I'm starting tomorrow. That sexy bitch lost over 100 pounds, got a tummy tuck, and is altogether fabulous.

So what am I doing? There was a lot of debate. I really like doing my own thing, but I've been finding that I stick to a program better. I was going to do New Rules of Lifting for Women again, because it's awesome, but I recently got the latest book, New Rules of Lifting for Life, and Melissa and I decided to go with that. It's highly customizable, but with guidance. So even though Melty and I will be doing the same program, our workouts are going to look very different. Here is what I'm planning for phase 1. All lifts are 2x15, and planks for 30 seconds.

Workout A:
plank w/ reduced base of support
push away

box jump

front squat
db 3 pt row
step up
push up

met: burpees (or HIIT 15 from Turbo Fire)

Workout B:
side plank w/ reduced base of support
spiderman plank

elevated explosive push up

suspended push up
split squat w/ rear foot elevated
inverted row

met: shadow boxing (Turbo Jam Twist)

On off days, I'm going to be doing some Insanity Asylum and Turbo Fire workouts. I also have a few running events planned for the summer. The first one is a 5K in the sand on Monday. But tomorrow, I have my Insanity Asylum Fit Test. I've tried to schedule my lifting on my days off from the hotel, and cardio will be after work. If I get a second job, everything is going to go to evenings. My new place has a garage, so I'm excited to have a good workout space.

Saturday, June 2, 2012

Countdown to Summer - Week 5

Busy, busy week again. Food was okay, no exercise. No time!