A Work in Progress

[cvb]

[quote]mom-in-MD wrote:
Thanks Diana

And thanks Claire! A few questions to start…

The CORE movement is done by doing 4-6sets of 2-3 reps AND THEN setting your stopwatch and doing as many singles as you can?
[/quote]

I modified EDT and skipped the core movement. I did it just like posted.

If you decide to do a core movement, it would be a little different.

For example

Squats 5 sets of 3 reps

PR Zone 1

• Leg curl
• Leg ext

PR Zone 2

• Back ext
• abs

And the circuits(PR ZONES) are the two exercises that are paired?

Yes

[quote]

And in the circuits how do you determine how many reps to do?

Thanks!!!
Betty[/quote]

In the pairs, you are doing 5 reps. You go from one exercise to another without rest.

This is what it might look like

15 minutes

Leg curl - 5 reps,5reps ,5,5,5,4,4,3,3,3
Leg ext - 5 reps,5 reps,5,5,5,4,4,3,3,3

You should be able to get 5 reps on at least a few sets. As you get tired, you may not be able to get all 5 reps.

I am not an EDT expert. Just going by memory and what I did

Claire

[mom_in_MD]

Thanks Claire and Diana!

I’m looking forward to trying this! I have about three more weeks left on the program I’m doing now, and I feel like I should at least finish it…

But I think the EDT will give me some good results, and boost the motivation…

I think I would stick with the three day program to save room for my other cardio days…

[mom_in_MD]

Today:
3mile walk +
3sets of 20 push ups!!(rested 2min in between sets)

[mom_in_MD]

oh and I looked at shoes today…but I didn’t feel like spending $30 on new age converse!! Did they always have stars on the sides?? I used to wear them back in the day…I have a pair of vans, I wonder if those would work…or I’ll just go shoe-less!

[mom_in_MD]

Good training today!

4x5x60s rest between sets

Bench- *warmup—> 1x8x85 1x8x95

1x5x100 2x5x105 1x5110

BB row- 100

Squat- same warmup as bench

1x5x100 1x5x105 1x5x110 1x5x115(used the big girl plates today!! :P) felt good…must be the shoes

leg curls-2x5x100 2x5x90

Hammer curls- 1x5x30s(getting there)
3x5x25s

Front raises- 15s

So I found some airwalks that look like converse, and they were cheaper…what can I say, I’m cheap!! But it was nice to feel my heels while I squatted!!

I’ll post my food up later…so far a good start to the week…last week was insane!!

[mom_in_MD]

I had a question for anyone that wouldn’t mind answering…

I take a pretty wide stance when I squat.Pretty much like this… www.stumptuous.com/cms/displayarticle.php?aid=55

It feels comfy and its just the way I’ve always done it…am I missing out on anything by not doing narrow(er) stance squats?> Should I force myself to do them every once in awhile at least?

When I do, it feels awkward…

What’s interesting is that I have no problem DL’ing the conventional way(narrow stance)

[mom_in_MD]

Here’s all my food for today…
I’m too lazy to seperate it all right now…

Food Name

Amount

Unit

Cals

Fat (g)

Carbs (g)

Prot (g)

Delete

Total

1,450

58.3

120.5

130.2

cottage cheese

220

9.0

6.0

28.0

Strawberries, raw

97

0.9

23.3

2.0

all bran buds

70

1.0

27.0

2.0

Walnuts

52

5.2

1.1

1.2

canned chicken

133

4.4

1.3

22.2

black beans

200

1.0

38.0

12.0

Olives, green, stuffed

87

9.0

2.7

0.7

Egg, whole, boiled

201

13.7

1.5

16.3

Apple, raw

72

0.2

19.1

0.4

Beef, round, top round, separable lean only, trimmed to 1/4"…

255

6.9

0.0

44.9

Olive oil

60

6.8

0.0

0.0

Squash, zucchini, baby, raw

3

0.1

0.5

0.4

Total

1,450

58.3

120.5

130.2

Calories

Nutrition

%-RDA/AI Graph

Cal. Balance

Custom Nutrition Goals

Grams	Calories	%-Cals	

Calories
1,450

Fat
58.3

514

36
%
Saturated
9.3

83

6
%
Polyunsaturated
8.0

68

5
%
Monounsaturated
20.4

178

12
%
Carbohydrate
120.5

412

29
%
Dietary Fiber
35.2

Protein
130.2

517

36
%
Alcohol
0.0

0

0
%

Fat
(
36
%)
Carbs
(
29
%)

Protein
(
36
%)
Alcohol
(
0
%)

EXTRAS: about a handful of sunflower seeds(errands in the car)
handful of goldfish(it was lunchtime, they looked good)
a handful of mini rice cakes(after workout with the eggs and apple, before dinner)
An oreo…

All that right there is probably an extra 200 cals- at least) dang…

[mom_in_MD]

ooops! I didn’t know it would turn out like that!!

[fitnesslady]

Trying to extend your pages??? HMMM! Aren’t those extras a pain. I always seem to slip some in somewhere. Right now when I get home I have to put new medicene in mouth and dissolved in cheeks, so it prevents me from eating, while preparing supper or lunches for next day. It always seems to hit me after I eat. I think I need something sweet.

Sometimes my S.F. Jello just isn’t enough. Lately though I have have been relly naughty. I bought some of the frozen cookie dough from kid down the street and although I froze to prepare at another time, I have been scaping the top off and eating. I need to bake for hubby this weekend, before I eat whole tub. The Snickerdoodle one I didn’t like, just the good old chocolate chip one.

Changed up my routine at gym a bit and I am so sore across chest and upper shoulders. Guess I did something good!

Well keep up the good work and I’ll check back later.

fitnesslady

[mom_in_MD]

Took my daughter to the gym this morning! She had a blast…it was the first time I ever left her with someone she didn’t know…she did really well, granted it was only for like 25 min, but still…

The left side of my back hurts, like I pulled something…tomorrow is supposed to be dl day, but Im not sure…

Eating sucked today…I have a bad habit sometimes of not wanting to eat when Im tired/busy…

Its fish and fries not, but I’m having salmon and asparagus instead

[mom_in_MD]

Hi!
My back felt a lot better this morning, so to the gym we went!
Only this time my daughter saw me leave and screamed for a good 10 min She was ok after that, but needless to say my workout felt rushed…

I did DL today, but instead of doing the prescribed sets/reps I was going to do, I wanted to see how heavy I could go, since I never tried a 1RM before, and I’ve only been DL’ing for a few months.

I did 3x2x205!

Here is a vid, even though it’s not a good angle…It looks like I could get my butt down a little further…

205 DL

Rest of workout
3x5x60s rest
shoulder press- 35s
Lat pulldowns-100lbs

Tricep pressdown-50lbs
Tricep bench dip-BW

[myjennycdb]

Do you always use alt. grips? I also thought your hinny could be lower.

[mom_in_MD]

yes, actually…I haven’t tried it any other way…

I am glad I am keeping track of my foods! I am noticing patterns in my eating, and where I need work…

I wake up between 5-6am, but don’t eat breakfast til 9 sometimes! Then Im not hungry for lunch til 1 or 2…basically Im missing out on chances to get in my macros…

Man, I can really feel those deads I did yesterday all across my lower back! Looking back at the video again, I think my feet are placed too far under the bar, and instead I should have rolled the bar towards me? I dunno. Its hard learning something just by watching videos.At least it is for me!

[mom_in_MD]

I walked the last two days and today is gym day…After Wednesday’s deadlifting my back was all kinds of stiff, holy shit! No on warned me about that!

I don’t think I will attempt max lifts on the DL for awhile…but it seems to me, it’s the only lift that if something happens with no one else there, I would be less likely to kill myself, LOL!!

I think I figured out a calorie range to stick to, according to my LBM…but if I tell you I would be forced to admit how much I weigh, and I don’t know, it’s not something I’m proud of…

[Patch2]

[quote]mom-in-MD wrote:
I walked the last two days and today is gym day…After Wednesday’s deadlifting my back was all kinds of stiff, holy shit! No on warned me about that![/quote]

Make the foam roller your friend now, it’ll save you in the long run.

I think I figured out a calorie range to stick to, according to my LBM…but if I tell you I would be forced to admit how much I weigh, and I don’t know, it’s not something I’m proud of…

What you weigh now isn’t something to worry about, we all know you’re working on it. We all also know that weight isn’t so important; my BMI puts me at overweight, right. If we know the calorie range you’re aiming at we can give better suggestions.

[mom_in_MD]

Thanks A!

I’m thinking between 1300-1400…I’ve done really well on 1200, but find I am hungry all the time.

~Betty

[Patch2]

[quote]mom-in-MD wrote:
Thanks A!

I’m thinking between 1300-1400…I’ve done really well on 1200, but find I am hungry all the time.

~Betty

[/quote]

Really? That seems really low, even to cut. I weigh 145 and am non-functional on 1200 calories for any extended period of time (granted looking at courts log I may just be a pussy).

When I was 180 I went between 1800 and 1600 calories for a few months, and I dropped to around 160. FYI I’ve been hypothyroid since high school.

[mom_in_MD]

I weigh more than your previous fat weight, I’ll tell you that much…

1400 is what I get when I do the calculations(according to LBM, not just my weight alone)…looking back though last month I got about 1300 strict cals when I haven’t mindlessly snacked on anything else…
And I lost a pound a week…

[mom_in_MD]

Today was my last heavy workout. Starting Monday I am taking on EDT…

Training-

Bench- 2x5x105 1x5x110 1x5x115(it was pretty cool to put the 35s on!)

BB row- 3x5x110

Squat- 1x5x110 1x5x115 1x5x120!

SLDL- 3x5x100

Hammer curls- 25s

Lateral raises- 20s

[myjennycdb]

Good luck with EDT, I will keep an eye on your thread and maybe start the following week.