WW's New SUMMER Log ...

[*Bunny*]

I am familiar with the chair you posted up the link for. No good yet - It is a weird pulling that does not hurt too much but is very uncomfortable. Do you think I will be better off w/roman chair sit ups?

Do you recommend a Pilates class? There is one I can make on Saturday mornings (which will be my day six if today is day one). There is also a class sometime during the week, I would have to check the class calendar. Often, only one or two people show up to take the class, and the instructor takes them into the Pilates room with those scary, bondage-ish looking machines.

Thanks for wishing me luck. I feel that I can relate to you on so many different levels... It is good to read how you were out of the gym and then resumed w/your training. And you know how the job thing goes, and I am so thankful to be out of here thirty days from now. And since the plan is not move until after the holidays, I will have extra time to focus on being fit & healthy!!

I WANT THAT!!!

Oh heck ya, those bondage machines (reformers) with class/teacher instruction, DO IT!!! My YPT lady giggles that Miss Muscles is sweating & HR is pounding without liftin a weight lol grrr I loff her though.

You're in an interesting situation... you can feel when you are pulling with your arms, neck, chest, shoulders etc more since you are very sensitive in those areas post op. Work with that, esp with core work AND lower abdominals.

It's not how low you go to the floor (i.e. crunch), it's about control.

Hop on a BOSU & try to crunch back, I wobbled & my ass fell off... I tried to do a full crunch... (cant do that just yet) ... so I cut the movement in half, just to where I feel it, hold then back up... little movements...You want a challenge lift a leg up, then both...

Oh & these things...
http://www.pilates.com/BBAPP/V/accessories/ring-circle.html
ask some tips to use those (for leg/inner thigh...)



OH & I like doing lunges with one foot on BOSU other on another rubber disc (split leg lunge) too.

I was more sore from my YPT then I get from weight training... lol The change I'm sure but it felt good.

If roman chairs don't bother you I don't see why not.

Stability Ball will work good too...

 

[*Bunny*]

Schedule for training looks good!

^^ Just looked it over again, Tris on there twice... Not sure if that was a typo

 

[WoNderWoMan25]

^^ Just looked it over again, Tris on there twice... Not sure if that was a typo

BUNNY & CK ~

Thanks for noticing. I can't wait to be out of work. I never thought I'd say it, but it will allow me to focus so much more time & engery on the gym and I can bake and cook and sleep too!!

Triceps twice/week was not a typo. I think I need to hit tris, abs, and legs often to get results.

I think we are looking at this:

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO and abs, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5 **OR** Pilates class
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

 

[WoNderWoMan25]

I will post the details of my workout later tonight or tomorrow AM.

Food for the day is (A) = Actual or (P) Planned for later.
MONDAY OCT 16 ~~ NEW START TODAY ~~

MEAL #1: 9 AM
(A) 1/2 cup lowfat cottage cheese
w/one medium apple, cinnamon, apple pie spice, splenda
Coffee w/sugar free hazelnut coffeemate, splenda

MEAL #2: 1 PM
(A) One boca burger
1.5 cups green beans with minced garlic, 1 tbsp balsamic vinegar
Peach green tea (poured a cup of diet soda which was flat, ick)

MEAL #3: 4:30 PM
(A) One can tuna
Raw veggies: 1/2 red pepper, broccoli flowerets, 12 baby carrots
Trying to finish my second 1-liter bottle of water

**WORKOUT**

MEAL #4: 7:30 or 8 PM
5-8 oz chicken breast
1/4 cup sweet potato, mashed
Steamed broccoli
Possible garden salad

MEAL #5: 10 or 10:30 PM
30g protein shake w/ice, water and/or skim


1200 total calories
19% fat, 19% carbs, 62% protein

 

[WoNderWoMan25]

lol...that doesn't even help me. I crawl back to the warmth of my bed... sometimes having a plan to do a.m. cardio is best... putting your sneakers by the bed...strap 'em on and go outside... wearing the Moo-Moo and all, lol

oooohhhh.... wow
total mental image of T sprinting around in a moo-moo.

def. does help to lay out my clothes and sneaks the night before. also a bottle of water and my bottle of cardio breeze on the nightstand.

 

[WoNderWoMan25]

LEGS - MONDAY OCT 16

Workout was good. I did part of my leg workout with a mixed-martial arts guy who I am friendly with at the gym... he was there with his new trainer = intense. They were working hamstrings too and I opted out of the plate loaded hamstring machine and the SL DLs... I will probably work them on Friday (after I have some carbs on Thurs!).

WARM UP - WALK AROUND THE GYM 2x

ONE LEG LUNGES (back leg on bench)
body weight x 16 (each leg)
body weight plus two 5 lb dumbbells x 16 (each leg)
body weight plus two 8 lb dumbbells x 15 (each leg)

SQUATS
bar + 50 x 10
bar + 70 x12
bar + 100 x 8
bar + 100 x 8

PLATE LOADED LEG PRESS
180 lb x 12
230 lb x 10
270 lb x 12 (felt weak!)

PLATE LOADED LEG EXT
35 lb x 14
45 lb x 14
55 lb x 14

45* DONKEY CALF STATION
90 lb x 25
90 lb x 30

CALVES, STANDING STAIR
body weight x 50 reps for 2 sets (using both legs)
body weight x 20 reps for 2 sets (each leg)

CRUNCHES - 1 x 20, 2 x 25
V CRUNCHES - 1 x 20, 1 x 18 (back hurt)
OBLIQUES - 1 x 15, 1 x 18 (each side)

15 min stair master, alternating 2 mins @ level 6, 1 min @ level 10
HR range: 144-176
Cals burned on default settings: 174

15 min treadmill, cardio program, 3.5 mph
HR range: 146-175
Cals burned on default settings: 109

 

[ck2006]

BUNNY & CK ~

Thanks for noticing. I can't wait to be out of work. I never thought I'd say it, but it will allow me to focus so much more time & engery on the gym and I can bake and cook and sleep too!!

Triceps twice/week was not a typo. I think I need to hit tris, abs, and legs often to get results.

I think we are looking at this:

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO and abs, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5 **OR** Pilates class
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

Thats what I think are the areas I need to improve on too! I was surprized, she had me doing my tris twice a week and I noticed a huge improvement in about 3 weeks. I have almost always done my legs twice a day and I do my abs everyday.

Sleep, whats that? LOL

 

[Roonytunes]

I think we are looking at this:

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO and abs, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5 **OR** Pilates class
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

I'm no expert, but I'm curious as to why you have your high carb/cheat day on your rest day. Wouldn't it be better to schedule it on your toughest training day which looks like it would be Day 1? Just wondering....

 

[*Bunny*]

I'm no expert, but I'm curious as to why you have your high carb/cheat day on your rest day. Wouldn't it be better to schedule it on your toughest training day which looks like it would be Day 1? Just wondering....

Since this is based off my breakdown Ill answer give my $.02

You can read why I based my carb rotation this way in my log, I recently bumped it explaining LOW CARB does NOT mean "no carb" ... I think WW will agree.

I like to load the day before a heavy workout, not the day of, also b/c I train early a.m. Now if I were doing PM training, like WW, I'd play it by ear & if I didn't 'feel' energized I'd:
- eat some complex carbs in the AM, afternoon and/or pre workout, or
- have a During workout Shake or
- take some pureCEE (pre workout) or
- take come Cardio Breeze late afternoon (not after 5)

If I chose the carbs... it would make it a Moderate/Medium Carb day. IF I did that, I would still ramp down & get the following two days low enough then refeed on Day 4 (I would've made this a HIGH refeed day).

Hope that helps more WW if you don't wanna eat more carbs, you can have other options.

 

[*Bunny*]

Clear your PMs woman