See saw press- 4x8x35s(8 each side) supersetted with
Lat pulldowns- 4x10x90(+2 reps on all sets, +20lbs!)
Bent lat raises- 4x10x25s supersetted with
Wide grip pullups(assisted -115lbs) 4x10,8,7,5,5
BB curls(fixed weight) 3x 6,6,6 x 50lb and then 40lbs for 4 more reps after each set of 6 reps for a total of 10 reps…did that make sense? haha
Cardio
20 min upright bike-level 11 intervals(45s hill, 1 min steady)
In other interesting news, I am starting the Rapid Fat loss diet on Monday…I will be scaling back the training a bit to just 3x/week, and doing a lot more walking…My hopes are that I will still maintain the strength at least.I’m tired of this fat hanging around…I just want to get on with my life! I’ve never done a hardcore diet like this! It’ll be interesting to say the least…stay tuned![/quote]
Good luck the program M-i-M and nice session there!
…sitting on a log is probably more exciting that reading mine!
Today was DAY ONE of the RFL diet, and it was ok!!..actually didn’t get the required amount of protein…only three meals total for the day, hmph…kinda cheated and took some dexatrim to suppress the appetite a bit…maybe it works a little TOO well…
No formal cardio today, but I spent two hours cleaning a fridge and oven Then outside playing with the kidlets…
Training will be two heavy sessions a week, upper part and then lower
And then one ‘depletion,’ workout on Saturdays before my re-feed!
ya, I think I have become more active over there…tons of support! Not that there isn’t here, but it’s more nutrition based and people tend to be more interested in others weight loss goals…
I’ll keep an eye out for ya!
[quote]mom-in-MD wrote:
Traning was short and sweet… I gave all I had to what I did…nothing more and nothing less! Didn’t even have the urge to do more like usual!
Flat bb bench- 6x95,95,95,100,105,115 and a double @120 just to make sure I still can supersetted with
Bent row- supinated 6x4x115
Pec Dec- 4x8x145 supersetted with
One arm row- 4x8x50
Inverted rows- 3x5
**supersetted with
Pushups-3x5
OH Tricep presses
4x8x45
10 min upright bike, level 8
I’m starting to crave weird things…like beer and pancakes…I don’t even like beer! Diet is going well…need to get more protein in though…[/quote]
Don’t we all! (crave beer at least and get more protein)
[quote]mom-in-MD wrote:
Traning was short and sweet… I gave all I had to what I did…nothing more and nothing less! Didn’t even have the urge to do more like usual!
Flat bb bench- 6x95,95,95,100,105,115 and a double @120 just to make sure I still can supersetted with
Bent row- supinated 6x4x115
Pec Dec- 4x8x145 supersetted with
One arm row- 4x8x50
Inverted rows- 3x5
**supersetted with
Pushups-3x5
OH Tricep presses
4x8x45
10 min upright bike, level 8
I’m starting to crave weird things…like beer and pancakes…I don’t even like beer! Diet is going well…need to get more protein in though…[/quote]
Your body wants to replenish its glycogen stores so it’s craving simple carbs. Give it more protein and good fats and that will settle down after a bit.
I can’t! I’m on this crazy diet right now…maybe you’ve heard of it? The rapid fat loss diet…there’s a whole thread over in the supplements section!!
Basically a set amount of protein, tons of veggies and 10g fish oil…that’s it! Craziness!!
[quote]mom-in-MD wrote:
I can’t! I’m on this crazy diet right now…maybe you’ve heard of it? The rapid fat loss diet…there’s a whole thread over in the supplements section!!
Basically a set amount of protein, tons of veggies and 10g fish oil…that’s it! Craziness!![/quote]
Well then, um,…um - your body will become more efficient at converting fat stores to energy.
I was doing a bunch of triples and then down to doubles, then singles…I said, fug it! And threw 205 on the bar This is the funny part…The walkout was ok, I took a deep breath and squatted down, only I wasn’t coming back up…I gracefully sat down onto the floor and starting laughing my ass off!
Amy- I think you’ll have this squat challenge in the bag…feels like it’s going to take me twice as long, or probably not even at all until I’m done dieting…oh well!! I’ll still try to give you a good run!
Oh and this song was playing coincedentally:
It went down alright!! A guy asked if I was ok, and after we stopped laughing he helped load the bar back up…
Rest of training:
Leg press
2x6x250 2x6x290!
Sumo style rdl’s<—I really like those!! - YouTube
4x6x155
Leg ext
4x6x130—> half way up, and down, then all the way up…really feel the burn! Normally leg exts don’t do that for me!
Leg curls
4x8x110
An ab circuit of reverse crunches and saxon side bends…
I will be enjoying my first free meal today…I think I’m already in ketosis…oh well…can’t concentrate, strange metally taste in my mouth…
I’ve been feening for some fruit…so I’m having sushi, a banana and some pineapple, graham crackers and wash it down with some chocolate milk!
[quote]mom-in-MD wrote:
Traning was short and sweet… I gave all I had to what I did…nothing more and nothing less! Didn’t even have the urge to do more like usual!
Flat bb bench- 6x95,95,95,100,105,115 and a double @120 just to make sure I still can supersetted with
Bent row- supinated 6x4x115
Pec Dec- 4x8x145 supersetted with
One arm row- 4x8x50
Inverted rows- 3x5
**supersetted with
Pushups-3x5
OH Tricep presses
4x8x45
10 min upright bike, level 8
I’m starting to crave weird things…like beer and pancakes…I don’t even like beer! Diet is going well…need to get more protein in though…[/quote]
Beer and pancakes are truly a breakfast of champions
I hope you log how you feel on such a reduced calorie diet. I also hope it gets you that jumpstart you are looking for! Then with the PN you are going to kill it.
[quote]mom-in-MD wrote:
day’s training was funny! I mean literally
I was doing a bunch of triples and then down to doubles, then singles…I said, fug it! And threw 205 on the bar This is the funny part…The walkout was ok, I took a deep breath and squatted down, only I wasn’t coming back up…I gracefully sat down onto the floor and starting laughing my ass off!
Amy- I think you’ll have this squat challenge in the bag…feels like it’s going to take me twice as long, or probably not even at all until I’m done dieting…oh well!! I’ll still try to give you a good run!
Oh and this song was playing coincedentally:
It went down alright!! A guy asked if I was ok, and after we stopped laughing he helped load the bar back up…
Rest of training:
Leg press
2x6x250 2x6x290!
Sumo style rdl’s<—I really like those!! - YouTube
4x6x155
Leg ext
4x6x130—> half way up, and down, then all the way up…really feel the burn! Normally leg exts don’t do that for me!
Leg curls
4x8x110
An ab circuit of reverse crunches and saxon side bends…
I will be enjoying my first free meal today…I think I’m already in ketosis…oh well…can’t concentrate, strange metally taste in my mouth…
I’ve been feening for some fruit…so I’m having sushi, a banana and some pineapple, graham crackers and wash it down with some chocolate milk!
[/quote]
I can’t feel too humiliated…it was HILARIOUS!! The squat rack is all the way in the back anyway…besides I went down quite gracefully…
Thanks OG! I felt the lack of concentration setting in today…especially after training…I went to the store, and it took like an hour because I kept forgetting what I wanted, or thinking of other thing to get instead…that could usually be considered normal for someone, but I’m an in and out kind of girl: get what you need and get eff out!
Yes, I do believe this diet will be what I need…just been afraid of doing a ‘diet,’ for so long because of the stigma attached to doing radical things…but it’s not forever!! I’m just glad I have healthy habits already in place for when the diet is over…I can see now how people complain all the time that there diet didn’t work because when they went off they binged and gained x2!! Not this GIRL!!
A.- thanks…wanna wrestle?
I just finished my feast!
probably ate too much…but the fruit was everything I imagined and daydreamed it would be!
I’ll see you again on Saturday, my dear, sweet fruit!
I’m half expecting to collapse into a coma from all the rice I just ingested…no, it wasn’t really that much, but still…
Thanks! Refeeds are awesome!! It cost me two pounds though! But I know they will be gone in a day or two…
I didn’t even eat dinner, I was so full and bloated from my free meal…I felt so tired after as well…And now it kind of feels like I have a carb hangover!
