Thank you for those articles! On the reading list for the lunch break. I am a systematic person, I do well with specfic instructions!
Yes. So much of this.
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Thank you for the diet suggestions, Deep Water nutrition is likely to end up as my outline. Never thought of using it with out running the program. Brilliant!
You put it perfectly. My curiousity/desire has been steadily growing to see if I can ever achieve whatever the ājackedā look is for a female. I know this looks different for everyone, but the shredded unicorn has to be under these love handlesā¦
SS (Kind of, not really?) Week 3, Day 2
Wednesday
500m Row
KBS 2 x 20
Band pull apart 4 x 25
Seated OHP
3 x 10 x 65
Bench Press
1 x 12 x 95
1 x 10 x 95
1 x 8 x 95
Bent over rowing
3 x 10 x 115
BB curls (empty bar)
2 x 10
Squats
5 x 5 x 185
SS
DB Pullovers
5 x 5 x 15
Stiff Leg DL
1 x 15 x 135
Plank
60sec
I think my head has an aversion to high-reps. My headache had slowly dulled over the last two days (I started taking a Curcumin complex, it might be helping, or, could be that I did basically nothing Tuesday). Felt little twinges going into this. Warmed up slowly, and did lots of neck and shoulder movements. Felt okay through the seated press. Then after the first round of 12 on the bench, my head started pounding again. I waited for it to subside, then went in for round 2, 10 reps. Still pounding. 8 Reps. Better. Rowing was fine at 10.
It gives me a warning - twinges start going up my neck, then as long as I stop there, the pain doesnāt explode up through my head. Squats were adjusted to 5x5, rest only with pullovers. I realize this is no longer Super Squats. I am disappointed that I wonāt be finishing out the 6 weeks, but I donāt feel like pushing through this pain. Iāll see if I can get it to go away, then Iāll hit SS again!
That said, I am thinking about switching to the Alternate Program listed in SS for the last 3 weeks. (Or maybe use this opportunity to cut for while) The lower reps are manageable. Woke up today (Thursday) without a headache for the first time this week. It was awesome.
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Thursday
Conditioning
ABCs, sandbag edition 45#
EMOM, 20 Rds
Rests were long enough that I only had twinges of headache. Wasnāt crazy hard, but it got the heart rate up.
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I feel this so much.
The only times iāve managed significant and sustained weightloss have been times when iāve planned my food intake a week at a time. Very good for removing the stress from weightloss and for dealing with a family that thrives on routine, not great for spontaneity
Speaking of which, i should probably start doing this again.
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Glad I am not alone. I think food holds a bit too much value for me. It has always been comfort and fuel. Not sure where it came from.
I do love the stress removal comment though. I easily spend about 5+ hours a week looking for new recipes, ordering ingredients, then cooking. It would be so much easier to hit āreorderā and cook the same recipes.
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I absolutely donāt cook the same recipes. But i do plan it in advance, order it in advance and cook it in advance.
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You got this, girl! Iām a registered dietitian, and if thereās anything I can do to help you - just let me know!! And remember that not every online or popular diet plan is for everyone - you need to find what works best for your body, mind and life. If itās miserable and unsustainable - itās not for you. Find your perfect fit and work it until it stops working. Who knows, maybe at the end of all of this you can market āThe Ultimate Unicorns and Rainbows Diet for Lifeā - make that the goal and thereās no way you can fail!
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That sounds like the best diet ever. Thank you for the support! I will probably be running things by you as I go to stay on course. So far, sustainable for me means constantly rebounding to weight gain. I would really like to see what I would look like without the extra weight. Plus, the performance increase in hiking and biking would be awesome.
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Iām here! Please donāt hesitate to hit me up! Iām looking forward to following your journey!
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Look out everyone! Sheās got a rock!
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Why didnāt you just lower it a bit?
Camera was too slow, obviously this was after I had cleaned it onto my shoulders.
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Well folks, I am sad to not be running the full 6 weeks of SS at this time. Until I can get the headaches to go away, it will be set aside. I plan to give it another go later this year.
That said. Let the cut begin. I plan to clean up the diet into a sustainable awesomeness and cut until I have less fat than I did when I did triathlons, but retain muscle of course! I donāt want to do any more mass gaining until I get it through my head that mass gaining is not an excuse to eat crappy as well as everything in sight.
I will be using the sample plan here:
Seems a good place to start. Short, simple sessions with room to add.
Tuesday
100 Band pullaparts
3 x 10 Box jumps
Deadlifts
3 x 5 x 205
10 Assisted Dips
SS
5 Assisted chins
Farmers Carries
3 x 30yds x 35lb KBs
Assult Bike Sprints
5rds:
30s sprint, 90s easy
Then:
2 top rope routes, about 10-15 minutes of actual climbing.
No head problems with the low reps on DL, just normal pain, it was great! Assult sprints made walking down the gym stairs after interesting. Then I climbed (desperately moved in an upward direction is more accurate) for the first time in the better part of a year. Nothing like hauling yourself up 60ft of vertical wall for weight loss motivation.
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Wednesday
Conditioning
15 minutes, 2rds, EMOM
45# Sandbag ABCs
2 rounds a minute changes things. I do not sweat much, but this had me going by minute 10. Took about an hour to cool off.
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Thursday
100 band pullaparts
3x10 Jump Squats
Circuit, 3rds:
Incline DB Press
10 x 35
KBS
10 x 53
DB row
10 x 35
Lunges
10(ea side) x 15
Then:
3 x 400m rowing āsprintsā
1:49
1:45
1:44
Circuit was okay. This day may get replaced with complexes instead. Good hell I forgot how hard rowing is. Still managed negative splits, that was the goal.
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Iāll leave this here. Balsamic roasted pork tenderloin with arugula apple-walnut salad.
Chocolate banana muffins. Used almond flour and about 2T of maple syrup for the whole batch, so they are gluten free and fairly low carb.
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Saturday
100 band pullaparts
3 x10 jump squats
Squat
4 x 4 x 190
Pullups
5 x 3
Clean and press
4 x 4 x 95
Then:
5 x 100m row sprints
This all felt great! Was shot by the end. Already feeling energy levels decreasing from the cut. I am shooting for 10lbs down by the end of July. Gives me something solid to aim for.
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Monday AM
2 mile/40 minute walk w/ 25lb pack.
I bought an Osprey day pack over the weekend. Loaded my 25lb sandbag in it for a shake down walk around the neighborhood. I am not used to a pack with hip straps. Bit of chaffing and super itchy, even through a jacket, shirt and tank-top. It is also larger than I probably need. I may return it and opt for a big Camelbak for my long hikes.
Either way, beautiful morning. Good way to start the day. This week is going to be short on gym work. Making the holiday into a 5-day weekend. Becauseā¦ I must desert.
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