Saturday--last workout of the week!
Dynamic warmup
Metabolic, Vert. Plane

3x12/1.5' Giant sets x 3
A1. Arnold Presses, 16.5#
A2. Goblet Squat, 16.5#
A3. Resistance Band Pull-Downs, green
A4. Romanian DeadLift, 59#

Thus ends my 5th week on Marion's Full Body Fat Loss.

A good friend of mine is designing a new program for me, and should have it ready a bit later this week. For now I will continue with the same program I've been doing, but with a slight change to my metabolic days. Gonna switch them over to formal complexes, more info in next post.

Monday--
Dynamic W/u, 5'
Strength, Vertical Plane
All 3x5/1' RI

A1. OverHeadPress, 55#
A2. Front Squats, 43#
B1. Neg Chins
B2. DeadLift, 110#
C. SwissBallCrunches, 2x10

And today.....
Instead of my usual "mini complex" of 4 exercises 3x12, I decided to copy one of the complexes Cosgrove wrote up: http://www.elitefts.com/documents/mma2.htm

5' dynamic warmup
Complexes, 4 circuits of 6 reps ea exercise, 90" rest between circuits

Deadlift
Romanian DeadLift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

I used one of my barbells, the 8kg (~18#) for all. The first set I was thinking I should really have added some plates; by the last set I was seriously talking myself through the last 3 reps of each exercises,

I was sweating and heart pounding at the end. Each circuit took me 3 minutes to complete, so workout total was about 17 minutes.

Today is a rest day for lifting; food is low carb, and got in a 40' brisk walk.

Today was a heavy lifting day-

5' dynamic stretching

Strength, horizontal
3x5/1'rest
A1. Flat BarBell Bench Press, 84# need to start doing warmup sets...didn't get my groove until the last set
A2. AssToGrass Squat, 59#
B1. BentOverRow, 2x84#/95#
B2. GoodMorning, 59#/64#/70#
C. SwissBallCrunches 2x10xBW

followed by 15' ss cardio on the bike

Circuits just are not fun. The only good thing is when they are OVER. I've started doing them one week a month, M*W*F.

I agree, Deb! not fun--I'd rather just lift heavy. ;D

Today was more complexes, same as Tuesday, but I could only get through 3 sets this time, rather than 4. My lower back was just trashed.

Started a new program yesterday, that my e-friend "Built" put together just for me, See: Got Dane?

Yesterday:

Week 1, Day 1
Training:
Vertical Stength-
3x5/1'RI
A1. OverHeadPress, 55/59/59
A2. Front Squats, 43/43/44
B1. Neg. Chins, BW
B2. DeadLift, 110

Horizontal Metabolic 'Complexes'-
1x6/90"RI, 4 cycles
A1. Incl DB Press, 22's bump
A2. Bulgarian Split Squats, BW
A3. Reverse Prone DB Row, 22's bump
A4. SHELC (Supine Hip Extension w/Leg Curl)

Good workout, despite little people hanging on my knees, Took me about 40' total, which is cool. I went easy on the complexes this time since the conventional ones from last week kicked my ass--not too bad today. Next time I'll shorten the rest a bit.

Cardio:
None PostWorkOut, but plan to take a stroll to the veggie stand in a bit.

Food:
M1: coffee shake (2sc pp, 1/2c milk, inst coffee, ice)
M2: scrambled eggs (2Y/5W) in butter, w/30g smoked cheese, bit of peppers and onions; 1 kg watermelon
Ex.-lifting workout
M3: 1/2 svg cocheese/pp ice cream (not bad--needs more sweetener), 50g sweet potato
M4: 1.5 svg beef & turkey meat muffin, yellow bean fözölek (yellow beans in paprika/sour cream sauce); 90g peach ice milk w/150g raspberries
M5: 4oz chic breast, 5g butter, broccoli
M6: 1/2 svg cocheese/pp ice cream

Target--2080cals, 174gP, 174gC, 77gF, 25g fib
Actual --2029cals*, 175gP, 174gC, 78gF, 25g fib

*Do the math--it's actually 2098 cals? :
I doubt I'll get this close all the time, but today I was messing around with foods. I'm a bit pissed that it seems my food tracker is coming out low on calories (~60)--I guess due to rounding errors. :-\ Eh, no biggie.

Stupid calories. Just did the numbers for today, and my food tracker says 1785, while my hand calculator says 1822,


Week 1, Day 2
Training:
Off!

Cardio:
Took a brisk walk pushing the stroller this morning, 10' to the doc's office, and 20' (took the long way) back.

Plan to have a formal cardio session on the st. bike, 20-30' this afternoon.

Food:
M1: hot choc pp coffee w/cinnamon
Ex.-30' walk
M2: eggs (2Y/5W) scrambled in butter w/mushrooms, onions, hot peppers, 1/4 avocado, 30g smoked cheese
M3: 140g chix breast, 5g butter, 200g steamed green beans
Ex.--20-30' of st. bike cardio, planned
M4: 30g raw walnuts/almonds, the scrapings from the ice cream maker
M5: 150g grilled pork shoulder steak, 200g broccoli, 6g butter
M6: 1/2 svg cocheese pp ice cream w/100g strawberries
Target--1784cals, 174gP, 60gC, 94gF, 25g fib
Actual --1785cals, 174gP, 61gC, 98gF, 20g fib

Notes:
Feeling some general soreness all over. It went away a bit while walking this morning, but it's settled in as I sit here. :-\ It's a good soreness, though, and I think this tells me I should get up off my butt and do some Stuff around the house/yard now.

Week 1, Day 3
Training:
5' dynamic warmup
Full Body, 3x8/1'RI
A1. Front Squats, 46 getting stronger
A2. RomanianDeadLift, 84
B1. Arnold Presses, 22
B2. Chins, neg 5ea
C1. Incl DB Press, 27.5/32/32
C2. 1-Arm DB Row, 27.5/32/32
D1. SwissBallCrunches, BodyWeight
D2. Toe Raises, tried a set but they didn't do much for me. :-\ I think I may drop direct calf work.

Cardio:
Immed. PWO, 20' on the st. bike, L2, 200 cals

Food:
M1: hot choc pp coffee
M2: eggs scrambled in butter w/30g smoked cheese, 'shrooms, peppers, onions, 34g avocado, some cherry tomatoes; kg watermelon
Ex.--lifting workout, 20' pwo ss cardio
M3: 2 Built's protein waffles w/100g blackberries
M4: 20g ea of cheese and kolbasz salami
M5: 170g chix breast, 150g cauliflower, 10g butter, tobasco
M6: 300g watermelon
Target--2083cals, 174gP, 174gC, 77gF, 25g fib
Actual-- 2069cals, 177gP, 177gC, 73gF, 25g fib

Notes:
Good workout, and I feel good today. Nuttin' else exciting.

Week 1, Day 4
Training:
Off! And good thing, too....I think I overdid something yesterday--my right trap was talking to me a bit yesterday, and alot this morning. A tablet of Algopirin shut it right up,

Cardio:
This morning, 40' brisk walk pushing the stroller loaded w/2 kids. I felt looser and trap felt better afterwards.

Food:
M1: coffee shake
Ex.-40' brisk walk
M2: eggs scrambled in butter w/shrooms, peppers, onion, avocado, 30g smoked edam cheese
M3: 140g chix breast sautéed in tobasco butter, over spinach
M4: 1 svg of all-meat chili (beef, pork, turkey) served over cauliflower and 1 svg of dreamfield's, topped with 30g sour cream
M5: strawberry cocheese/pp ice cream

Target--1784cals, 174gP, 60gC, 94gF, 25g fib
Actual-- 1777cals, 184gP, 68gC, 87gF, 21g fib

Good on calories, a bit off on the macros, but not in a bad way. I could have deducted some cauliflower to hit my C totals, then thought that's kinda stupid, lol!


Notes:
Still some novelty doms due to a new routine, but not too bad. Other than the trap thing, but that is also aggravated by the way I have to sleep--3/4 on my side, thanks to night nursing, ha.

Weight has dropped a little (from 194.8 on Mon to 193.2 today)....I need to go figure out my rolling average, and then I'll start posting it daily.

Week 1, Day 5

Morning weight, 193.2
RA: 193.8

Training:
5' dynamic stretching

Full Body Strength, 3x5-8/1'RI:
A1. Flat BB Bench
warmup 62x5, 73x3, 106 "walkout"
work 3x5x84
A2. ATG Squat 3x8,8,7x59
B1. BOR 3x8x95
B2. GM 3x8,8,6x70

DB Complex, 4x6/90"RI:
A1. DB RDL, 21's
A2. DB OHP, 21's
A3. Goblet Squat, 21
A4. Resist. Band Pull Downs, green

Cardio:
40' brisk walk immediately after my postworkout meal

Food:

M1: hot choc pp coffee w/cinnamon
M2: eggs (2Y/5W) scrambled in butter w/23g smoked edam, peppers n onions
M3: 2 protein waffles w/25g fake maple syrup
Ex.--Weight training, 60'
M4: 2 protein waffles w/25g fake maple syrup
Ex.--40' brisk walk to and fro the veggie stand
M5: 140g chix breast, 2 ears of corn w/6g butter
M6: 150g grilled chicken thigh, 200g steamed green beans w/5g butter
M7: 700g h2o melon

Target--2083cals, 174gP, 174gC, 77gF, 25g fib
Actual--2078cals, 190gP, 176gC, 74gF, 20g fib


Notes:

I was hoping that the "walkout" on my bench warmup would make the 84# work seem easier, but no, haha. Still freakin' heavy.

The DB complex at the end was really nice! This is definitely more of a "true" complex than the one I did Monday--all the exercises flow together. I subbed DB OHP for arnies, because of my trap--no problem though.

Week 1, Day 6

Morning weight, 193.6
RA: 193.8

Training:
Off!

Cardio:
Hills on the st. bike
5' w/u, L1
4' L2
1' L1
4' L3
1' L1
4' L4
1' L1
4' L5
1' L1
4' L6
12' L1

41' total, 400 cals

Food:

M1: hot choc pp coffee w/cinnamon
M2: eggs (2Y5W) scrambled in butter w/hot peppers, onions, 'shrooms, avocado, smoked cheese; 2 small plums
M3: 3 Meat Chili over Dreamfield's
Ex.--will be Hills on the st. bike, ~40'
M4: 140g chick breast, steamed green beans w/butter
M5: chocolate pb cocheese ice cream

Target--1784cals, 174gP, 60gC, 94gF, 25g fib
Actual--1769cals, 185gP, 63gC, 88gF, 18g fib


Notes:
I feel good today--not drained, and no doms.

You're doing great.

I also want to tell you how much I've appreciated all your help. You're so knowledgeable and helpful. Too bad everyone doesn't realize what a treasure you are. But I do, so thanks!

LOL Thanks Deb! I appreciate the appreciation--and also the motivation from your pix!

Week 1, Day 7

Morning weight, 194.0 (holding water--my ring is TIGHT. Don't know why, tho.)
RA: 193.8

Training:
Off!

Cardio:
--slow walk around the grocery store, 60'
--standing in the kitchen like a good wife, 2hrs straight, eeeeps

Food:
M1: hot choc pp coffee
M2: eggs scrambled in butter, a nectarine
M3: chix breast, broccoli w/butter
M4: pork w/sauerkraut
M5: choc/pb cocheese ice cream

Target--1784cals, 174gP, 60gC, 94gF, 25g fib
Actual--1709cals, 181gP, 62gC, 83gF, 14g fib


Notes:
Busy day, didn't get a chance to eat (and wasn't hungry!) until later, so calories ended up a bit low. I seem to consistently have a hard time hitting the fat target without going over in C or P--will have to work on that this week.