complex day:
5x
{
6 powercleans @75
6 front squats @75
6 bent-over rows @75
6 straight-leg deadlifts @75
}
46 pushups
SO hard to keep my balance on front squats. I haven’t done these in months.
Also: practically limping from butt & calf pain; I guess yesterday was useful.
Today’s morning weight was 145.
Wow Alisa - these workouts look super hard! I understand what you mean about wanting to see what your body looks like when “leaned out” - so I’m interested to see how this training goes for you.
Good on you for all your dedication!
thanks – I’m just hoping this will actually do something. The encouragement helps.
don’t make me smack you…
Of course it will work…positive thinking yields positive results! See the change, be the change and all that stuff…
Hey there fat loss buddy! Good job so far! Your diet looks clean and nutritious and way to tackle those complexes. Stay patient. My biggest challenge when trying to lose fat(like I am now) is not completely flipping shit when I don’t progress as fast as I want to. I realize that when dieting attitude is everything because sometimes it can become SUCH a drag.
thanks folks.
foodposting:
breakfast: egg white omelet with cheese & broccoli (so good), cottage cheese with raisins
lunch: salad, broccoli, turkey burger, two hardboiled eggs, philly cheese steak stuff (that is, little bit of beef & cheese)
dinner: tilapia, tartar sauce, broccoli.
1434 kcal, p/f/c 168.2/61.9/26.7
2x
{
Push press, 10@75
lunges, 15@40’s each leg
pullup, 10
side plank, 25 s each side
medicine ball rollouts, 15
}
1x
{
bent-over row, 10@85
stiff-legged deadlift, 6@175
jumping lunges, 15 each leg
bulgarian split squat, 10 each leg @40’s
}
3x
{
stepups, 12@40’s each side
dips on bench, 10
jumping jacks, 15
superman, 30 s.
}
notes: went up to 40’s on all the leg exercises, which seems to be a good level of hell for now.
good level of hell, that’s great Alisa. nice freaking workout complexes. i’m eyeing you on your fat loss plan. it’s coming along very slow for me on the AD.
well, I’ll be letting you know how it goes. I’ll declare success if I’m one or two pounds down by Saturday.
(This is AD-ish, I suppose; the difference is that I’m doing <50 g carbs instead of <30, and I don’t intend to carb up unless I truly feel ill. The only carbs worth having are desserts, in my book; or oatmeal in the morning. But I just don’t miss bread, rice, pasta, etc.)
funny you should mention desserts. since i have best friends on a quick visit from AZ, i had several bites of a mocha/espresso cheesecake dessert as PWO carbs. (no, i have not been cheating, 4 solid weeks of dedicated AD, not sure why it’s slow. maybe i’m just impatient and expect super rapid results…doh!
That looks like a killer workout (in a good way!)… I’ll be stealing it when I get into fatloss mode, hope you don’t mind! 
sugar free jello and a tbsp of whip cream does wonders for a sweet tooth! Not the same as cheesecake or cookies, but it works!
The 40s are DBs?
Awesome work girl - I too will be stealing from you when I need a switch up.
Thank you!
Yes, they’re DB’s.
[quote]AlisaV wrote:
Thank you!
Yes, they’re DB’s.[/quote]
sweet!! i can’t grip DBs for that long - well done!
Just cheering for you as you slog through this cut-fest.
yeah… almost done with a week!
Reading the comments on the article, it seems that I get one day a week to lift heavy on an old-fashioned 5x5 template, so that’s what I’m doing tonight. This is a relief – I’m not gonna forget how to squat, and I can confirm that I’m not losing strength.
doing great it here missy…keep rockin!
Hey Alisa you’re diet looks great and I can’t wait to see how it works out. One thing I’ve found is that if you go too low on the cals nothing happens, so if it doesn’t work out as fast as you’d like, try eating more (weird as that sounds).