Morning training (a total body building session):
3 sets step-ups on bench
3 sets romainian deadlifts
3 sets walking lunges
3 sets swiss ball hamstring curls
3 sets barbell squats
3 sets seated calf raises
3 sets assisted chin-ups
3 sets chest dips
3 sets assisted pull-ups
3 sets push-ups
3 sets straight arm pull-downs
3 sets flat bench dumbbell flyes
3 sets posterior delt raises
3 sets upright rows
3 sets anterior delt raises
3 sets dumbbell shoulder presses
3 sets preacher curls (dumbbells)
3 sets rotating biceps curls
3 sets triceps kick-back
3 sets dumbbell curls with lift
3 more sets triceps kickbacks
3 sets cable crunches
3 sets hanging abs
3 sets roman chair oblique crunches
3 "sets" (one each!) decline bench sit-ups.
If that's not a workout, I don't know what is! Last lifting before Costa Rica!
After workout - 10 or 11 or 12 bananas
Second meal - 4 mangoes. 1 pint grape tomatoes. 1 orange bell pepper. 1 head cauliflower
Third meal - 3 pints grape tomatoes. 1 head cauliflower.
Showing posts with label strength. Show all posts
Showing posts with label strength. Show all posts
Tuesday, February 27, 2007
Tuesday, February 20, 2007
Just DO it!
Ok, now that I've had a chance to breathe, after moving out and driving, I'd like to write about a conversation I had with Dave on Saturday night. I think we were talking about how my weight had actually gone up since Health and Fitness Week (september 2006), not down. Dave would have guessed that I had lost weight, he said. Since I've been doing a lot of strength work, I said that of the 8 or 9 pounds I had gained since then, I was willing to believe that 4 or 5 (at most) of those pounds are muscle, and the rest was fat, due to emotional eating, etc.
Dave then told me about a friend of theirs (him and his wife, Val) who had trouble keeping weight off on different raw food programs. He said to this friend, "you really should try to do 8-1-1." She responded that she had tried it, and it didn't work for her. To that, he said, "[insert friend's name here], you really have to DO it. Most people who think they are doing it are actually not. Unless you've experienced it at an event or something, it's hard to REALLY understand how to do it." She said, "ok, I'm willing to try it. Tell me what I have to do." Long story short, she's been following the program to the letter since Thanksgiving, and she's lost 3o pounds!
Hearing that story really made something click for me. Yes, I've been living healthfully, but have I actually been DOING 8-1-1 these past few months? Probably not. The emotional eating nut extravaganzas are one aspect that isn't serving me well (and probably the main reason I've packed on a few pounds this winter!). But another key aspect I haven't been following is that on days when I've been working in the office (5 days per week), I often eat 4, 5, or 6 times per day rather than the 2 or 3 times per day that would be much better for me.
So, hearing the story of Dave's friend caused me to remember something in Doug's book, and then it came together why I was struggling with this. Here's the excerpt from Doug's book, The 80-10-10 Diet (page 239, in the FAQ section, under "why didn't the 80/10/10 diet work for me?". hope he doesn't mind the quote!):
Today's workout:
25 minutes on elliptical machine to warm up
2 minutes rowing machine
arm circles
Upper body strength workout (almost all sets to failure within 5 reps):
3 sets negative assisted pull-ups
3 sets assisted chest dips
3 sets negative assisted chin-ups
3 sets push-ups
3 sets straight arm pulldowns (7 reps failure)
3 sets flatbench dumbbell flyes
3 sets upright rows
3 sets rear delt flyes
3 sets front raises
3 sets preacher curls
3 sets assisted triceps dips
Today was a recovery day for my legs/core, which surprisingly aren't too sore! Hooray for fast recovery, facilitated by sleep!
No breakfast
Lunch after workout - lots of persimmons and bananas. 2 stalks celery.
Went for a bike ride in the afternoon - short and easy (I can tell my legs are not fully recovered from yesterday!). Rode to the grocery store and back. (About 1 hour 10 minutes total, including about 20 minutes in the store?).
Dinner - 2 small papayas. papaya-tomato-basil soup (yum!!!!): 2 small papayas, 1 pound tomatoes, four leaves fresh basil. nappa cabbage-papaya-lime wraps (yummm!!!!!): 1 small head nappa cabbage, 2 small papayas, juice of 1/2 a lime.
Fourth day in a row of meals, not grazing. It feels really good, and light. =)
Dave then told me about a friend of theirs (him and his wife, Val) who had trouble keeping weight off on different raw food programs. He said to this friend, "you really should try to do 8-1-1." She responded that she had tried it, and it didn't work for her. To that, he said, "[insert friend's name here], you really have to DO it. Most people who think they are doing it are actually not. Unless you've experienced it at an event or something, it's hard to REALLY understand how to do it." She said, "ok, I'm willing to try it. Tell me what I have to do." Long story short, she's been following the program to the letter since Thanksgiving, and she's lost 3o pounds!
Hearing that story really made something click for me. Yes, I've been living healthfully, but have I actually been DOING 8-1-1 these past few months? Probably not. The emotional eating nut extravaganzas are one aspect that isn't serving me well (and probably the main reason I've packed on a few pounds this winter!). But another key aspect I haven't been following is that on days when I've been working in the office (5 days per week), I often eat 4, 5, or 6 times per day rather than the 2 or 3 times per day that would be much better for me.
So, hearing the story of Dave's friend caused me to remember something in Doug's book, and then it came together why I was struggling with this. Here's the excerpt from Doug's book, The 80-10-10 Diet (page 239, in the FAQ section, under "why didn't the 80/10/10 diet work for me?". hope he doesn't mind the quote!):
Why didn't the 80/10/10 diet work for me?
People come to me at times having tried this method of eating unsuccessfully. Upon examination, I found almost invariably that they were not actually doing what I recommend. As I truly desire to help people succeed, I want to mention here several key factors that people often overlook when adopting the 80/10/10 lifestyle.
You are not following 80/10/10 if:
- Less than 2% of your total calories come from vegetables and leafy greens. For true health, I recommend consuming 2 to 6% of calories from leafy greens. For 4% of your calories to come from vegetables on a 2000-calorie diet, you would have to eat roughly a pound of greens per day.
- Your caloric intake is insufficient to maintain your desired body weight.
- You burn less than 1/5 of your total calories through physical activity (at least 400 calories per day if you average 2000 calories).
- Your habitual sleep pattern doesn't meet your body's needs.
- You eat all day long rather than one to four meals a day.
- You lack emotional poise (your lifestyle is sufficiently stressful to cause your system ongoing adrenal exertion).
- You expose your fully (or substantially) unclothed skin to moderate sunlight less than 30 minutes per day. (Our bodies require approximately 15 minutes of sunlight exposure per day to produce sufficient vitamin D. I would consider 30 minutes a day a healthful minimum...remember, our species wasn't designed to live indoors.
So, that's the excerpt. Anyway, it really hit home that in order to distract myself from a job I didn't enjoy, I would eat...munching and grazing all day. Dave's story about his friend inspired me to "just do it." I know from experience that the program works really well, when I actually follow it!
The past 4 days, I've actually been following the program (eating meals, not grazing), and it feels great! I feel like the digestive load is much lighter when I'm not constantly eating.
Today's workout:
25 minutes on elliptical machine to warm up
2 minutes rowing machine
arm circles
Upper body strength workout (almost all sets to failure within 5 reps):
3 sets negative assisted pull-ups
3 sets assisted chest dips
3 sets negative assisted chin-ups
3 sets push-ups
3 sets straight arm pulldowns (7 reps failure)
3 sets flatbench dumbbell flyes
3 sets upright rows
3 sets rear delt flyes
3 sets front raises
3 sets preacher curls
3 sets assisted triceps dips
Today was a recovery day for my legs/core, which surprisingly aren't too sore! Hooray for fast recovery, facilitated by sleep!
No breakfast
Lunch after workout - lots of persimmons and bananas. 2 stalks celery.
Went for a bike ride in the afternoon - short and easy (I can tell my legs are not fully recovered from yesterday!). Rode to the grocery store and back. (About 1 hour 10 minutes total, including about 20 minutes in the store?).
Dinner - 2 small papayas. papaya-tomato-basil soup (yum!!!!): 2 small papayas, 1 pound tomatoes, four leaves fresh basil. nappa cabbage-papaya-lime wraps (yummm!!!!!): 1 small head nappa cabbage, 2 small papayas, juice of 1/2 a lime.
Fourth day in a row of meals, not grazing. It feels really good, and light. =)
Monday, February 19, 2007
Breakfast - 2 small papayas
25 minutes on treadmill (hill intervals)
Leg workout/core workout:
3 sets step-ups
3 sets romainian deadlifts
3 sets walking lunges
3 sets swiss ball hamstring curls
3 sets step-ups
3 sets barbell squats
3 sets cable crunches (is that the right name? I don't think so)
3 sets hanging abs
3 sets roman chair oblique crunches
3 sets sit-ups on decline bench
3 sets roman chair extensions
Lunch - lots of persimmons
Took a nap in the afternoon.
Dinner - 1/2 a pineapple. 3/4 large papaya. 1/2 pound baby spinach.
25 minutes on treadmill (hill intervals)
Leg workout/core workout:
3 sets step-ups
3 sets romainian deadlifts
3 sets walking lunges
3 sets swiss ball hamstring curls
3 sets step-ups
3 sets barbell squats
3 sets cable crunches (is that the right name? I don't think so)
3 sets hanging abs
3 sets roman chair oblique crunches
3 sets sit-ups on decline bench
3 sets roman chair extensions
Lunch - lots of persimmons
Took a nap in the afternoon.
Dinner - 1/2 a pineapple. 3/4 large papaya. 1/2 pound baby spinach.
Tuesday, February 13, 2007
Snow!!! Lots of it.
And wind, too.
Woke up to alarm. Didn't feel terribly well rested, as Justin got into town late last night for his auditions so sleep was interrupted, and I had trouble getting back to sleep. Went to the gym anyway, and I'm glad I did, because the workout felt great!
Morning training:
Walked to the gym. This was more challenging than usual, as it was very windy, and the wind had caused a lot of snow drifts, so the "terrain" was uneven.
Treadmill workout (1.0 incline throughout) - 10 minutes jog (4.5 mph, increased a bit towards minutes 8, 9, 10). Followed by 4 10-minute miles alternated with 3 minutes walking in between each mile. 5 minute cooldown, for 65 minutes total. Felt great not to run sprints, hahaha.
Lower body strength work:
3 sets step-ups on bench, to failure (the left leg failed before the right, every time, so I stopped at left-leg failure).
3 sets romanian deadlifts (I hope I did them right!)
3 sets barbell squats.
Stretching in between sets.
Walked home. After the lower body work, the walk home in the wind/snow was definitely challenging.
Stretched a bit at home.
7:30 a.m. - 4 or 5 small fuyu persimmons
9:00 a.m. - 1 large fuyu persimmon. 3 medium bananas.
11:30 a.m. - 4 bananas (Justin is meeting me for lunch at one, but I was ravenous, so I ate a few bananas to hold me over).
1:15 - big bowl of persimmon-date pudding: 5 large fuyu persimmons (frozen and thawed), blended with 10 soaked medjool dates (I coudn't finish it all, but almost). Big bowl chopped romaine lettuce.
4:10 - 1 romaine lettuce heart
Got home really late...
8:10 p.m. - 1 large papaya. 2 pounds campari tomatoes. 1.5 florida avocados. A few fresh mac nuts (maybe 8?) that Dan brought back from Hawaii. 4 valencia oranges.
Bed around 10:30.
Woke up to alarm. Didn't feel terribly well rested, as Justin got into town late last night for his auditions so sleep was interrupted, and I had trouble getting back to sleep. Went to the gym anyway, and I'm glad I did, because the workout felt great!
Morning training:
Walked to the gym. This was more challenging than usual, as it was very windy, and the wind had caused a lot of snow drifts, so the "terrain" was uneven.
Treadmill workout (1.0 incline throughout) - 10 minutes jog (4.5 mph, increased a bit towards minutes 8, 9, 10). Followed by 4 10-minute miles alternated with 3 minutes walking in between each mile. 5 minute cooldown, for 65 minutes total. Felt great not to run sprints, hahaha.
Lower body strength work:
3 sets step-ups on bench, to failure (the left leg failed before the right, every time, so I stopped at left-leg failure).
3 sets romanian deadlifts (I hope I did them right!)
3 sets barbell squats.
Stretching in between sets.
Walked home. After the lower body work, the walk home in the wind/snow was definitely challenging.
Stretched a bit at home.
7:30 a.m. - 4 or 5 small fuyu persimmons
9:00 a.m. - 1 large fuyu persimmon. 3 medium bananas.
11:30 a.m. - 4 bananas (Justin is meeting me for lunch at one, but I was ravenous, so I ate a few bananas to hold me over).
1:15 - big bowl of persimmon-date pudding: 5 large fuyu persimmons (frozen and thawed), blended with 10 soaked medjool dates (I coudn't finish it all, but almost). Big bowl chopped romaine lettuce.
4:10 - 1 romaine lettuce heart
Got home really late...
8:10 p.m. - 1 large papaya. 2 pounds campari tomatoes. 1.5 florida avocados. A few fresh mac nuts (maybe 8?) that Dan brought back from Hawaii. 4 valencia oranges.
Bed around 10:30.
Saturday, February 10, 2007
Morning training:
Walked to gym.
Back/biceps workout: hanging from the bar and pulling myself up a couple of inches, lots of times. lots of flexed arm hangs/"negative assisted pull-ups". 3 sets dumbell rows (one arm). 3 sets each overhand grip dumbell curls, dumbell curls, and hammer curls.
Indoor cycling class with Austin.
Walked home.
Breakfast - 1 large papaya.
Lunch - 6 large bananas
Snack - 5 cara cara oranges, 1 pound tomatoes
Dinner - 2 papayas, 1 pound tomatoes, 1 head nappa cabbage
Later - 1 avocado (haas), 1 pound tomatoes.
Walked to gym.
Back/biceps workout: hanging from the bar and pulling myself up a couple of inches, lots of times. lots of flexed arm hangs/"negative assisted pull-ups". 3 sets dumbell rows (one arm). 3 sets each overhand grip dumbell curls, dumbell curls, and hammer curls.
Indoor cycling class with Austin.
Walked home.
Breakfast - 1 large papaya.
Lunch - 6 large bananas
Snack - 5 cara cara oranges, 1 pound tomatoes
Dinner - 2 papayas, 1 pound tomatoes, 1 head nappa cabbage
Later - 1 avocado (haas), 1 pound tomatoes.
Thursday, February 08, 2007
Positive day!
Didn't sleep that well last night (was awake from 1:30 until at least 3:30).
Got up at 5:45 though. Was tired, but determined to work out, since I've been sitting around all week.
Morning training:
Walk to gym (in more layers this time).
Lower body/abs workout today:
3 sets squats, alternated with 3 sets deadlifts
plyo - jumping up on a step (with 4 risers) (2 or 3 sets of this, can't remember)
a couple sets calf jumps (straight knee - first time trying this and not good at it, yet. but will get better!)
1 set hamstring curls on a ball.
3 sets reverse curls (holding a swiss ball between heels and butt), alternated with 3 sets bicycle crunches.
3 planks
2 sets swiss ball crunches
Walked home.
7:30 a.m. - 1 large papaya. Mmmm!
10:20 a.m. - 4 large bananas. 6 soft medjool dates. 1 head green leaf lettuce.
1:45 p.m. - Huge plate salad from a meeting (mixed lettuces, tomato). 5 small fuyu persimmons. 6 soft medjool dates.
2:50 - a bit more salad. 1 baby carrot, dipped in avo-orange mix (offered by coworker).
5:45 p.m - 1 large papaya. Yum!
Bed at around 8:45. I discovered something dangerous - you can stream ABC Shows online. So I got to bed later than I should have.
Got up at 5:45 though. Was tired, but determined to work out, since I've been sitting around all week.
Morning training:
Walk to gym (in more layers this time).
Lower body/abs workout today:
3 sets squats, alternated with 3 sets deadlifts
plyo - jumping up on a step (with 4 risers) (2 or 3 sets of this, can't remember)
a couple sets calf jumps (straight knee - first time trying this and not good at it, yet. but will get better!)
1 set hamstring curls on a ball.
3 sets reverse curls (holding a swiss ball between heels and butt), alternated with 3 sets bicycle crunches.
3 planks
2 sets swiss ball crunches
Walked home.
7:30 a.m. - 1 large papaya. Mmmm!
10:20 a.m. - 4 large bananas. 6 soft medjool dates. 1 head green leaf lettuce.
1:45 p.m. - Huge plate salad from a meeting (mixed lettuces, tomato). 5 small fuyu persimmons. 6 soft medjool dates.
2:50 - a bit more salad. 1 baby carrot, dipped in avo-orange mix (offered by coworker).
5:45 p.m - 1 large papaya. Yum!
Bed at around 8:45. I discovered something dangerous - you can stream ABC Shows online. So I got to bed later than I should have.
Wednesday, January 31, 2007
COLD.
It is COLD today! Brrr!
Got an ok-night's sleep last night. Woke up around 11:30 and I think I was up for a while...mind thinking about all kinds of things. Woke up this morning before the alarm (4:45 ish). Legs didn't feel ready for training today at all, so they got a recovery day while I trained upper body. =)
Morning training:
Walked to gym. Holy cow, was it cold!
Warm-up - 20 minutes easy elliptical trainer. For the last 10 minutes of it, I waved my arms around like an idiot (aerobic-like arm movements) to get my upper body warmed up, too.
Then did 70 minutes of some serious upper-bodybuilding.
Workout was structured into 5 groups of supersets (or giant sets or whatever you call them...). Did 4 or 5 sets of each exercise. Each set to failure. Most sets to failure within 3-5 reps. An odd set here or there may have been to failure in 8, if the weight was too light. Some rest in between sets, but didn't time the rest.
Group 1: One-arm dumbell rows (30 lbs). Flat bench dumbell presses (25 lbs each arm)
Group 2: Assisted pull-ups (70 lbs assistance), push-ups
Group 3: Assisted chin-ups (70 lbs assistance), push-ups
Group 4: Front lateral raises (10 lbs each, dropped to 8 lbs each after a couple of sets), upright rows (15 lbs each), posterior delt raises (on incline bench - some sets 5 and some sets 8 lbs each)
Group 5: Concentration curls (15 lbs), triceps dips on bench (bodyweight)
Walked home.
Breakfast (8:30 a.m.)- 5.5 large bananas. 3 fuyu persimmons. 10 oz. baby spinach.
Lunch (12:45 p.m.) - 9 fuyu persimmons
Dinner (around 3:00 p.m.) - 2 lbs. grape tomatoes. 1 stalk celery. 1 haas avocado.
My body is doing some housecleaning - I'm breaking out all over my neck and chest.
Didn't get to bed until 9 p.m. or so - did laundry and talked to a friend.
Got an ok-night's sleep last night. Woke up around 11:30 and I think I was up for a while...mind thinking about all kinds of things. Woke up this morning before the alarm (4:45 ish). Legs didn't feel ready for training today at all, so they got a recovery day while I trained upper body. =)
Morning training:
Walked to gym. Holy cow, was it cold!
Warm-up - 20 minutes easy elliptical trainer. For the last 10 minutes of it, I waved my arms around like an idiot (aerobic-like arm movements) to get my upper body warmed up, too.
Then did 70 minutes of some serious upper-bodybuilding.
Workout was structured into 5 groups of supersets (or giant sets or whatever you call them...). Did 4 or 5 sets of each exercise. Each set to failure. Most sets to failure within 3-5 reps. An odd set here or there may have been to failure in 8, if the weight was too light. Some rest in between sets, but didn't time the rest.
Group 1: One-arm dumbell rows (30 lbs). Flat bench dumbell presses (25 lbs each arm)
Group 2: Assisted pull-ups (70 lbs assistance), push-ups
Group 3: Assisted chin-ups (70 lbs assistance), push-ups
Group 4: Front lateral raises (10 lbs each, dropped to 8 lbs each after a couple of sets), upright rows (15 lbs each), posterior delt raises (on incline bench - some sets 5 and some sets 8 lbs each)
Group 5: Concentration curls (15 lbs), triceps dips on bench (bodyweight)
Walked home.
Breakfast (8:30 a.m.)- 5.5 large bananas. 3 fuyu persimmons. 10 oz. baby spinach.
Lunch (12:45 p.m.) - 9 fuyu persimmons
Dinner (around 3:00 p.m.) - 2 lbs. grape tomatoes. 1 stalk celery. 1 haas avocado.
My body is doing some housecleaning - I'm breaking out all over my neck and chest.
Didn't get to bed until 9 p.m. or so - did laundry and talked to a friend.
Friday, January 26, 2007
Back to it!
FINALLY got a much needed good night's sleep last night. 6:00 p.m. last night until 4:30 this morning. It feels really good to consistently go to bed early enough that I don't need an alarm clock in the morning. Feels great to wake up naturally and not to an unnatural noise.
Morning training:
Walk to gym.
Warm up on Treadmill - 23 minutes (2 miles). (Yesterday, I read that, in order to make up for the fact that there is no wind resistance indoors, you should set the incline on the treadmill to 1 if you want to make the speeds comparable to similar speeds outdoors. So, previously, I had been using 0 for the incline. Today I used 1.) Took a few minutes to "get going." Maybe it's because of the artic temps outside that it takes longer to limber up.
45 minute indoor cycling class with Tony. The first half was all speed work, which I'm not used to, so it was a good workout! I definitely had lactic acid collecting around my knees, ankles, shins. The second half was mostly climbing. I was pretty sweaty by the end of class.
15 minutes pull-up practice - 3 sets each (to failure) assisted chin-ups and assisted pull-ups, with rest/stretching in between each set.
Walked home.
Today at the gym, I was talking to someone I knew but hadn't seen in a while. It took her a few minutes to realize who I was! She said I looked so good, she didn't recognize me! Again, these types of interactions are reassuring, since I've actually gained some weight and not lost. Makes me feel more reassured that I'm still having visible results.
And besides, even though I may be no lighter than I was when I started doing this in July, I'm definitely fitter by leaps and bounds. I can push much harder, cardio-wise, and run faster, and cycle harder, and lift more, and hang from a bar, etc, etc, etc.
It is a happy morning!
Food:
7:30 - 5 small bananas (that's all I was hungry for at the time)
9:00 a.m. - 13 apple bananas (finally got hungry!)
later in the morning - more apple bananas
noon - sucked the juice out of some tangerines (8? 10?)
2:15 p.m. - some small sunburst tangerines (12? 14?). 2 lbs. grape tomatoes. 1 large orange bell pepper. 10 oz. baby spinach. more tangerines.
Around 5:30 p.m. - some macadamia nut butter (about 2 or 2.5 oz), a few more tangerines.
Later - 36 oz. tomatoes.
Went to bed a bit late (9:30 or 10 p.m.), since I worked a bit on moving down the the first floor.
Morning training:
Walk to gym.
Warm up on Treadmill - 23 minutes (2 miles). (Yesterday, I read that, in order to make up for the fact that there is no wind resistance indoors, you should set the incline on the treadmill to 1 if you want to make the speeds comparable to similar speeds outdoors. So, previously, I had been using 0 for the incline. Today I used 1.) Took a few minutes to "get going." Maybe it's because of the artic temps outside that it takes longer to limber up.
45 minute indoor cycling class with Tony. The first half was all speed work, which I'm not used to, so it was a good workout! I definitely had lactic acid collecting around my knees, ankles, shins. The second half was mostly climbing. I was pretty sweaty by the end of class.
15 minutes pull-up practice - 3 sets each (to failure) assisted chin-ups and assisted pull-ups, with rest/stretching in between each set.
Walked home.
Today at the gym, I was talking to someone I knew but hadn't seen in a while. It took her a few minutes to realize who I was! She said I looked so good, she didn't recognize me! Again, these types of interactions are reassuring, since I've actually gained some weight and not lost. Makes me feel more reassured that I'm still having visible results.
And besides, even though I may be no lighter than I was when I started doing this in July, I'm definitely fitter by leaps and bounds. I can push much harder, cardio-wise, and run faster, and cycle harder, and lift more, and hang from a bar, etc, etc, etc.
It is a happy morning!
Food:
7:30 - 5 small bananas (that's all I was hungry for at the time)
9:00 a.m. - 13 apple bananas (finally got hungry!)
later in the morning - more apple bananas
noon - sucked the juice out of some tangerines (8? 10?)
2:15 p.m. - some small sunburst tangerines (12? 14?). 2 lbs. grape tomatoes. 1 large orange bell pepper. 10 oz. baby spinach. more tangerines.
Around 5:30 p.m. - some macadamia nut butter (about 2 or 2.5 oz), a few more tangerines.
Later - 36 oz. tomatoes.
Went to bed a bit late (9:30 or 10 p.m.), since I worked a bit on moving down the the first floor.
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