Workout, Meals and Random Thoughts 6/4/09

It's Thursday! One day closer to Saturday which is my day off from training.

Here's how it went:

Meals

a.m. - workout
1. immediately following - syntrax nectar protein drink, brown rice cake
after shower - green drink w/organic kale, spinach, collards, beet greens, celery, cucumber, ginger, parsley, lemon juice, apple juice, and 1 tablespoon flax oil. Green tea.

2. 1 cup strawberry kefir with a scoop of Miracle Reds powder, serving of pecan, almond, peanut crunch

3. spinach salad w/ 3 oz chicken breast, beets, tomatoes, balsamic vinegar and EVOO, a pear, green tea

4. raw cauliflower, broccoli, & sugar snap peas w/3 tablespoons hummus

5. chipotle chicken chili made with ground chicken, diced tomato, corn, carrot, onion, red bell pepper, black beans, chipotle chili powder, cumin, 1/2 cup rice
green tea and a piece of dark chocolate

6. cottage cheese snack pack w/3 sliced strawberries, nut and seed crunch bar


Workout
NROL4W, Phase 1 workout B

deadlift 2x15 - 50, 50

Alternating
db shoulder press 2x15 - 8, 10
wide grip lat pulldown 2x15 - 50, 50

Alternating
lunge 2x15 - 8, 10
swiss ball crunch 2x8

This workout took 18 minutes. I did 5 mins on the bike for warm up and cooldown plus a little stretching after. I'd say about 30 minutes total.

I am finding I'm REALLY not sure what weight to use for sets of 15 so I'm just going ultra conservative and up it next workout. I'm really loving the 30 minute duration for the first few weeks. I can get up at 5:30 am instead of 5 am. That's always a good thing!

I'm feeling in the mood to just run steady state so I think I'm going to do 4 miles tomorrow morning.

On a separate note, I am booking a foundations class at The Training Room, Jersey Shore Crossfit for June 20th. They go through basic kettlebell exercises and some of the drills they do there. I am looking for just a sample of the workout. I would ultimately like my family to pitch in to get me private sessions to learn kettlebells for my birthday in October. I am extremely excited that I am getting my sister and possibly a friend to join me for the class!

Who else wants to go?

Workout, Meals, and Random Thoughts 6/2/09

Today was the first day doing New Rules of Lifting for Women. It was me, my notebook, and my Gymboss this morning!

Here's how my day went:

Meals
a.m. - workout
1. immediately following workout - syntrax nectar protein drink
after shower - green drink w/flax oil, green tea

2. 6 oz plain greek yogurt w/3 sliced strawberries, serving of almonds

3. 2 egg white, 1 whole egg omlet with raw red bell pepper, 1/2 avocado, and a pear

4. sugar snap peas & cauliflower w/3 tablespoons hummus

5. 4 oz salmon burger w/ 1/2 cup rice, steamed broccoli
piece of dark chocolate and green tea

6. snack pack cottage cheese, nut and seed crunch bar


Workout - NROL4W, Phase 1, Workout A
Squat 2x15 - 45, 50

Alternating
push up 2x15
seated row 2x15 - 80, 80

Alternating
step up 2x15 - 8, 10
prone jacknife 2x8

Time was 20 mins. 5 min bike warm up and 5 min bike cool down plus stretching so a little over 30 mins total time. Planning on doing my intervals at the gym tomorrow morning.

I am not used to doing timed rest periods so that was different for me. Since I am starting from the beginning of the program I decided to be cautious when picking my weights for the sets of 15. I figured I can always move up next workout.

On a separate note, I bought a pair of shorts today. You may be thinking, "Yeah, so what?". Well I haven't bought a pair of shorts in a VERY long time. Not only did I buy shorts, but I had to buy the smallest size they offered which was a size 2! Now this is not a terrible problem to have I'll admit. However, it proves my point that I need to lift more and not focus so much on "fat loss".

Until tomorrow my friends!

Workout and Meals 5/13/09

a.m. - workout - treadmill
3 min walk to warm up, steady pace running, 6 intervals thrown in toward the end, and 7 min walk cool down. Total of 3.75 miles 40 minutes

1. syntrax nectar, 1 tsp glutamine on the way home from the gym
after shower - greens drink, green tea

2. plain greek yogurt w/a scoop Miracle Reds, serving of almonds

3. spinach salad with grape tomatoes, feta cheese, 1/2 cup chickpeas, balsamic vinagrette, strawberries, green tea

4. raw cauliflower and red pepper with 3 tablespoons hummus

5. 3 oz chicken burger (ground chicken mixed with grated onion, 3 tablespoons peter luger steak sauce, gluten free breadcrumbs), roasted asparagus, 1/2 avocado, grape tomatoes, a pear

6. syntrax nectar w/1 tsp glutamine, nut and seed crunch

Tomorrow morning I am attempting to hang clean. Will report results.

Workout and Meals 5/12/09

Meals
a.m. - workout
1. immediately following - syntrax nectar w/1 tsp glutamine, brown rice cake
after shower - Green drink - organic kale, collards, spinach, parsley, celery, ginger, apple, lemon juice and apple juice w 1 tablespoon flax, green tea

2. vanilla greek yogurt, serving of almonds

3. 3 oz chicken marsala (leftover from Mother's Day), about 1/4 cup scallop potatoes, and alot of salad with balsamic vinagrette, green tea

4. snack pack cottage cheese, veggie fries

5. 3 oz chicken breast, about 1/4 cup scallop potatoes, asparagus, strawberries, green tea

6. syntrax nectar w/1 tsp glutamine, nut and seed crunch


Workout
5 mins bike

Straight set
deadlift - 1x8, 4x5 - 45, 65, 70, 75, 80 (and a PR for me!)

Giant set
seated cable row - 1x8, 4x6 - 70, 80, 90, 100, 110
flat bench db press - 1x8, 4x6 - 10, 15, 20, 20, 20
barbell split squat - 1x8, 4x6 - 35, 45, 50, 55, 55
push up - 5x12

Straight set
front squat push press - 1x8, 4x6 - 35, 40, 45, 50, 50

Superset
45 degree planks hold for 45 seconds - 3 sets
flat bench reverse crunches 3x8

Sprint intervals outside for 12 minutes! Holy hell that was tough. The high school kids were waiting for their bus while I was haulin ass down the street :).

Gonna run my 3.5 miles tomorrow!