Glorious!
Yes.
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Thanks for chiming in! Could be a worthy theory then.
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your log could be mistaken for a commercial of awesome.
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That is a bold statement and I will absolutely take it!
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great pics of the snow, but glad I wasnât there, too cold for me.
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It was too cold for me too! I think my toes are still frozen.
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Tuesday
C2W5D1
Leg Press
105 x 20
12 x 245
8 x 335
20 x 245
Chest Press (Machine)
12 x 105
8 x 145
12 x 105
Pulldown
12 x 85
8 x 115
12 x 85
SS
Tricep Pushdown
12 x 25
10 x 30
12 x 20
Hamstring Curl
12 x 40
50 x 8
12 x 40
Hip Adbuctor
12 x 85
10 x 115
15 x 85
Incline EZ Bar Curl
40 x 20
50 x 8
40 x 10
Conditioning:
Assault Bike
6 Rounds
30 sec sprint/60 sec easy
I really like leg press. I miss actual squats, but I miss them less on leg press day.
Weekly weigh in was 149.6, another +0.2lbs. I do not like this slow march in the wrong direction. No food had been addded and I will keep the extra conditioning day. Also going to shoot for more steps. I asked hubby if I am eating too much and he said âI doubt it, just keep staying hungry all the time. You are looking great. The scale will have its cycles.â
Wise advice, but I liked my momentum before these last two weeks.
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What does the mirror say?
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Mirror is still showing minor improvements. So I may be facing the same point you are, improvements without numerical concurrence.
I may take or have hubby take progress photos this week, that could help remove some objectivity.
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Iâd recommend doing this either once monthly, or once every 2 weeks. I try to do monthly because virtually nothing is different in 2 weeks unless youâre making HELLA progress - which I feel I am not doing.
Anyways, mirror progress is what counts. Consider adding daily LISS Cardio if you feel you need to see more changes⊠I have caved and reached this point.
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Wednesday
Conditioning
Modified âJordanâ wod
- 100 Kettlebell Swings (35lb)
- 100 Flutter kicks
- 100 Goblet Squats
- 100 Push-Ups (last 30 assisted)
100 KBS
Done in 17:50
I am always surprised at how quickly pushups get difficult. That 100 turned into sets of 5-10. Got them done though.
Original wod had air squats and situps. I swapped for goblet squats, which was very hard. Flutter kicks just because my back hates situps. Then I added another 100kbs. Nice and simple one.
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Saturday
C2W5D2
RDL
12x135
8 x 165
12x145
Hip Thrust
12 x 115
10 x 145
12 x 130 (w/ pause)
Seated Back-Supported OHP
12 x 75
4 x 95
12 x 75
Chest-Supported Row
12 x 95
8 x 125
15 x 95
Circuit:
Lateral Raise
3 x 25 x 5
DB Hammer Curl
15 x 20, 20, 20
Hang knee raise
3 x 20
Conditioning:
Assault Bike, 8 rounds:
30sec sprint/45s rest
Dificit is starting to show in the OHP and my endurance. Overall, good day though. Going to try a bit of barbell next week and decide from there what my next program will be.
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Tuesday
Deload week
âFat Amyâ WOD
Done in 17:15
+60 KBS to make it a total of 100
That one just keeps going. So many burpees.
It is a short week to make time for a trip this weekend, so I moved the deload up a week. Going for a couple conditioning sessions and hiking this week. My kind of week.
Up another 0.4lbs to 150 for todayâs weigh in. Ate more over the weekend, most good except for a nice mexican place, went overboard on chips. Itâs also that time of the month. So bloat galore!
Anniversary and favorite doughnut place this weekend, sooo⊠Yeah, scale next week might suck too, but staying on diet the rest of this week.
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Wednesday
Multiple 1-2 mile walks for a total of 17k steps.
Not enough to log, but I will anyway. We ended up having sunshine and 40F after getting another 60inches of snow in the mountains and 6-12 in the valley over the last 3 days. Hubby and I jumped on the weather break for a nice before-dinner walk.
Plan is to start running again next week, when the streets will hopefully not be an ice rink. I have an obstacle race I am doing with a couple of friends/x-coworkers in June to train for.
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Weight update:
4/10 weigh in, 149.6, down 0.4 from last week. Really surprising considering I had two doughnuts and a milkshake this weekend. Plus a lot of good stuff. I still struggle with not slipping into the âI am on a trip, time to eat all of the thingsâ mentality.
Weekend recap:
Had a ton of fun watching Jeeps take over Moab. It was like being able to see it 20 years ago, pre-side by side take over. Then we departed the busy town for some empty, backcountry roads we hadnât visited in a few months. Felt like visiting old friends.
15k steps each Friday and Sunday.
Cairns are everywhere.
Remembered to snag a picture of the new tent.
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Tuesday
Bastard-Krypeia 2x/wk (C1W1D1)
High-handle Trapbar Deadlift
5 x 135
5 x 165
5 x 185
Circuit 5x:
DL, FSL
5 x 135
DB OHP
15 x 20s
DB Rows
15 x 35s
OHP
5 x 60
5 x 70
5 x 80
Circuit 5x:
OHP FSL
5 x 60
Hanging Knee Raise
12
Bulgarian Split Squat
12 x 20 DBs (each side, 20 in each hand)
Conditioning:
Prowler
3 x 50ft push, 50ft pull
180lbs + sled
I can deadlift again folks. Man that felt awesome. Lower back is still feeling okay writing this the next morning.
This started as Krypteia 2x a week. Then I saw Krypteia Redux and liked that setup as well. I wrote it up as 2x a week (doing DL and OHP week one, squat bench week 2, etc), but with the circuit style on assistance from redux. I showed it to hubby, as we have been really enjoying being on the same program, I wanted his input. He said âwhy not make sure we hit all four compounds each week instead of spreading it out?â I think he was regretting that statement after the DLs.
I enjoy circuits, he hates them. So there is a chance after this week the compounds will get spread out, time will tell.
This is the first time in a long time I have actually broken a sweat lifting. Almost feel like I donât need conditioning added.
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Tuesday AM
Cardio
Did a few rounds of:
60s run/90s walk
Total of 2.25 miles
Kept it slow and easy. Breathing was great, granted, I was going slow, but I feel like I have kept cardio up with conditioning over the winter.
The itch fest that I get everytime I start running again was present. Forgot to try allergy pills for it before heading out. Either way, it goes away after 3-4 runs.
Cool morning, back down to 40F today after a few days of 70+.
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Friday
Cardio/Conditioning
7 Rounds:
60s run/90s walk
Total of 2 miles
3 Rounds:
10 Burpees
3 Pullups
Another easy day. Still feeling really good. I enjoy being able to just head out the door and get movement in. One of the best things about running.
Lifting on the docket for tomorrow morning, since it is not a travel weekend.
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Saturday
Bastard-Krypeia 2x/wk (C1W1D2)
Squat
5x125, 5x155, 5x175
Circuit 5x:
Squat, FSL
5 x 125
DB OHP
15 x 20s
Pull-ups
5
Bench
5x85, 5x105, 5x115
Circuit 5x:
Bench, FSL
5 x 85
Goblet Squat
12 x 40
DB RDL
15 x 40s
Conditioning:
Tabata Assault Bike
Hit a wall around round 2 of the bench circuit. This setup is awesome, but taxing. Should be good for continuing to drop fat.
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Monday
Cardio
Run 60s/walk 90s
30 minutes total, forgot to track distance
Nice night, did this one after work.
Tuesday
Weigh in, 149.4
The scale and I are really not getting along. Im not going to sit here and say I am doing everything right, I absolutely have room for improvement. Im going to guess (still not counting, but I did it long enough that I can estimate calories) that I am only in a caloric deficit on weekdays. On weekends I probably break even. 5/7 days seems like it would yeild more than holding steady for a month. Especially last week with the added cardio.
Rant aside, I could dig in more. Tighten up on weekends, skip lunch or replace with a protein shake. There is room. I keep trying to balance sustainability and dropping weight. Hitting the first one, and none of the second.
Spirits, energy and motivation are low this morning folks.
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