NROL4W - Stage 2 - Monday - Workout B1

Stage 2B

wide grip dead lift from box 2x10x65 lbs

75 s rest

Bulgarian split squat 2x10x10 lkbs [per leg]

underhand-grip lat pull down (assisted chin up) 2x10

75 s rest

reverse lunge from box w/ forward reach 1x10x10 lbs, 1x10x15 lbs [per leg]

dumbbell prone Cuban snatch 2x10x10 lbs

75 s rest

(long arm) Swiss ball crunch 2x10x

reverse crunch 2x10

lateral flexion - Swiss ball side crunch 2x10 [per side]

75 s rest

prone cobra 2x60s

This workout took about 35 minutes, but I'll be honest - I didn't warm up like I usually do. I'm not feeling well, my son's not feeling well and in general I'm just frustrated and depressed and I have to keep reminding myself that even if I fuck up my diet, there is no reason to give up on exercise. 

Food:

banana
apple, cereal & yogurt w/ cinnamon & Splenda
salad w/ cucumber, carrots, roasted chickpeas & homemade honey mustard dressing
apple & cottage cheese
omelet w/ onion, green pepper, avocado & salsa, roasted cauliflower & broccoli
eggs - It was incredibly difficult to figure out what I wanted to eat that was a) meatless and b) Core-friendly, as I did not want to use any points yet. I am so damn hungry on Meatless Mondays, even if my fat & protein intake is the same (in terms of grams) as other days.

80 ounces of water and 4 coffees. 35 weekly and 2 activity points remaining.

Tomorrow's workout - intervals. I've decided to do the intervals that belong at the end of 2B twice a week, on non-lifting days. I just don't have the time to do them when they are scheduled, until after school ends. 

NROL4W - Stage 2 - Sunday - Turbo Jam Cardio Party 3

I burned a whopping 446 calories. I think that VO2 change really shows up in longer workouts. And CP3 is always more intense than most things I do, which is why I love it.

Food was out of control today. OUT. OF. CONTROL. I got mad at my husband for eating the last ice cream cone, after I'd already eaten 3 of them. He didn't really do me any favors. I just found something else horrible to eat. I hate myself. I'm reading a new book about binge eating, while I binge. Double disgust. Why is it so hard? I have tried everything to distract me from eating. I know I eat well and eat enough when I am not binging. I don't know what the problem is. I don't understand why I can't slay this beast.

Tomorrow's workout - Stage 2B

NROL4W - Stage 2 - Saturday - Workout A1

Stage 2A

front squat/push press 2x10x45 lbs

75 s rest

(barbell) step up 2x10x45 lbs [per leg]

dumbbell one-point row 2x10x20 lbs [5 on left leg, 5 on right leg]

75 s rest

static lunge, rear foot elevated 2x10x20 lbs [per leg]
push up 2x10

75 s rest

plank 2x60 s

cable (lying dumbbell) horizontal wood chop 2x10x20 lbs [per side]

75 s rest

This took about 35 minutes - 2 activity points, but I'm not going to bank them since I "ate well" last night.

I also did the intervals that should go at the end of the 2B workout, but because that workout is so freaking long, I'm going to tack it on here when I can, or do it on a separate day.

Intervals: 3 min warm up, 1 min work/2 min recovery x 5, 2 min cool down [20 minutes total] - My recovery intervals are a mix of light jogging and light jump rope moves. My work intervals are 1 round of each of the following: burpees, single leg floor taps (from ChaLean Extreme Burn Intervals) - 30 seconds per leg, switch kicks (from Insanity), globe jumps (from Insanity), Turbo Jam Twist (30 seconds per side).

This was exhausting! I did 18 burpees, with good jumps, in the first minute, but couldn't count for subsequent work intervals because I was trying too hard not to throw up/pass out/die. I think I picked some darn good exercises for this. I burned 150 calories, for another 1.5 activity points that I am not going to count.

Food:

chocolate milk [1 pt]

scrambled eggs w/ onion, green pepper & salsa

Then we went out to lunch and it all went down hill from there. I'm so sick of this.

80 ounces of water.

Tomorrow's workout - bike, tennis & swimming, if the weather cooperates. Otherwise, H2IK!

NROL4W - Break Week - Friday - Rest Day

I did not do any cardio today. I took a rest day to "reset" my schedule, so that my rest day always comes before  the start of a new week of workouts. It will only be this way for Stage 2. Once I start Stage 3, I won't have to deal with school and work so I will have time to not rush around and make sure it's all done before 7 AM.

My Swiss ball deflated yesterday. I need to rush and buy a new one. With only one good store in the area, I really hope they are in stock.

Food:
oatmeal & peanut butter [2 pts]
tilapia w/ avocado salsa & salad vegetables
apple & cottage cheese
yogurt [2 pts]

We went out for dinner, to a buffet. I was good and didn't stuff myself, but I'm pretty sure I've used up all my points! I felt full - not satisfied, but not stuffed and sick, either!

60 ounces of water and 4 coffees.

Tomorrow's workout - Stage 2A

NROL4W - Break Week - Thursday - Weights

squat  - 4x6x80 lbs
dumbbell shoulder press - 4x6x25 lbs
60 s rest

dead lift - 4x6x100 lbs
assisted pull/chin up (alternating, 2 sets of each) - 12 assisted pull ups, 1 unassisted chin up, 11 assisted chin ups
60 s rest

plank (to failure) - 80s, 70s, 60s, 65s
60 s rest

2 activity points. Exhausting!!

Food:
omelet w/ onion, green pepper, avocado & salsa [1 pt for using coconut instead of olive oil - won't make that mistake again! Coconut oil is not a healthy oil.]
pinto bean burger w/ mustard & quinoa
red pepper slices & Fiber One yogurt [1 pt]
roasted vegetables, whole wheat spinach bread stick [2 pts] & tilapia w/ avocado salsa
eggs w/ rice cakes [1 pt]

80 ounces of water and 2 coffees. 23 weekly and 8 activity points remaining.

Tomorrow's workout - unknown.

NROL4W - Break Week - Wednesday - Turbo Jam Fat Blaster

The old standby this morning. I couldn't decide what I wanted to do. So Fat Blaster, it was. I burned 187 calories - 2 activity points. I also took a short bike ride to the library (about 1.5 miles) but didn't wear my HRM or anything.

Food:
scrambled eggs w/ onion, green pepper & salsa
chicken breast & pinto beans w/ fat free ranch dressing
apple & cottage cheese
quinoa & ground turkey stuffed peppers, topped with no sugar added pasta sauce, milk
frozen banana w/ peanut butter [5 pts] & oatmeal granola

80 ounces of water and 2 coffees. 28 weekly and 6 activity points remaining.

Tomorrow's workouts - weights, the same routine I did yesterday. Saturday I will start Stage 2 weights for NROL.

NROL4W - Break Week - Tuesday - Weights

Since I'm between stages this week and didn't want to not lift, I decided to put together a very simple routine, all 4x6:

squat - 4x6x80 lbs
dumbbell shoulder press - 1x6x20 lbs, 3x6x25 lbs
60s rest

dead lift - 2x6x80 lbs, 2x6x90 lbs
assisted pull/chin up (alternating sets, so 2 of each) - 12 assisted pull ups, 1 unassisted chin up, 11 assisted chin ups
60s rest

plank (to failure) - 75s, 65s, 60s, 60s
60s rest

This took about 30 minutes - 2 activity points. I really wanted to focus on form here. I'm really proud of my dead lifts. I was able to keep conventional form the entire time, instead of switching to Romanian.

Food:
oatmeal w/ cinnamon & Splenda
chicken breast & pinto beans
venison & salad w/ homemade honey mustard dressing - The salad was so filling, I couldn't even eat all of my venison.
eggs
oatmeal granola [2 pts for second serving of healthy oils]

80 ounces of water and 2 coffees. 33 weekly and 4 activity points remaining.

Tomorrow's workout - I have no idea!