New updated workout, out with old in with new..

[Bonnie]

Nooooooo, when I came to this site, I was still able to eat the odd deep fried food ( samosa ) & wow even candy, those whoppers last Christmas, incidentally that was last candy, though hey Christmas is here again.I plan to eat mothers baked goods ( within reason ) even if I have to lay flat on the couch & ride the sugar wave

Things have changed vastly since then, mainly because by eliminating sugar or fatty foods, body decided to not accept them at all, now to the point of heart palpitations if I eat them.In one sense body rejecting them is a good thing, no one really NEEDS those type of foods, but they sure taste good

Thanks les, I'm certainly trying to be a knowledgeable FUN type trainer.Working out can be boring for most people, even by just incorporating the bosu, balance board, swiss ball into own workouts has been a nice change.

Todays fantastic workout !

Pull ups
1 x 8/7/5/5
Wide stance squats
1 x 10 x 95
1 x 4 x 120
1 x 5 x 120
1 x 8 x 95
( these need to be put up next week )

Push ups with balance board
1 x 8 reg
2 x 8 decline
I personally felt the ROM was to short or uncomfortable so raised the feet up.
with
Dead lifts
1 x 8 x 120
1 x 6 x 130
1 x 5 x 140 ( new record 32 lbs past own weight )

Shoulders
1 x 10 x 20
1 x 4 x 25
1 x 5 x 25
1 x 7 x 20
Possibly 30's next week, felt a bit of a twinge in the rotator.
with
Low to high WC on bosu with medicine ball
3 or 4 x 8 x 11-12 lb
not sure if it was 3 or 4 sets lost track

One arm rows
1 x 8 x 35
1 x 6 x 40
1 x 7 x 40

Back extensions
3 x 8

Planks
3 x 1 minute
Rev curls
3 x 12

Abdominals were BurRNNNing today it was great :)I also tried the knee's on ball balance thingy today, good for the core, think top time without grabbing the sides of the cage was 10 seconds, its a start last teacher was a fan of them,well its FOOD time & I'm starving, hope everyone has a great day

[T.P.W.]

Good work on the pull ups! I'm working on those at the mo as it's fair to say I suck! Lol.

[Bonnie]

Nah, its all about practice.In march of this year I could do one only, so keep with it

[Bonnie]

Hmm upon todays reading, poor abdomen muscles were burning because there is leftover hydrogen ions at the gate of the mitochondria NOT being carried away by oxygen Which means the oxygen extraction capability of those muscles needs improving, sigh.

[Bonnie]

So apparently body has refound those 2 lbs, now I'm actually TRYING to gain some weight, or lean muscle, not fat.However if most of training is roughly 50/50 in hypertrophy/strength which can increase fiber size.. I realize I should probably know this already, but if weight increases & measurement's stay the same, that should indicate lean body mass gain right ? I think the oatmeal/bread is actually giving me the energy I need to increase the weights, but I don't want even one ounce of that fat back.Oh & I found the only muscle affected with the " burn " situation is the inferior rectus abdonimus, probably due to the fact I have never isolated them before.

Pull ups 2 " wider grip than previous
1 x 7/6/5/5
with
Step ups
1 x 10 x 75
1 x 4 x 95
1 x 5 x 95

Bent row semi supinated
1 x 10 x 25
1 x 6 x 30 ( not heavy enough, this is just an accidental extra set )
1 x 4 x 35
1 x 5 x 35
1 x 8 x 25
with
Dead lifts
1 x 8 x 100
1 x 8 x 120
1 x 5 x 140

Incline DB press
3 x 8 x 25 I almost got the 30's up, right arm just won't co operate yet, flat DB yes, incline, no.

Shoulder press on bosu
1 x 6 x 20
2 x 8 x 20

High to low woodchoppers with medicine ball
3 x 8 x 11/12 lb

Superman on ball
3 x 8 x 10 sec hold
Plank
3 x 1 minute
Ab curls
3 x 12

[Bonnie]

From what i can read online, I need to a) take measurements & b) I need calipers to keep an eye on what I'm gaining fat or muscle.Sucks because I can't afford to buy them right now, suppose could find out how much they cost. current weight is ok, however if I start to see a gain & its not muscle those carbohydrates will be adjusted accordingly.

[Bonnie]

Thanks les, think I'll check online as to where to find them I panicked yesterday,enforcing the myth that carbohydrates are to blame when one gains weight.This is not necessarily the case.They are needed for all body functions.Today in preparation for test I hope to add all grams up I posted in here, convert them to calories, then take a look at overall intake.Not sure if comparing intake to calculating actual energy expenditure per workout is on the test but suppose would be essential to know how to do that also.However I rarely know own HR so, will need use a scenario today.I have been reading on hypotension ( low blood pressure ) & apparently it is dictated by the presence of symptoms.It can possibly be as low as 90/50 & be considered normal, as long as no symptoms such as dizziness etc are present.I have those symptoms only when squat to the floor & stay there for a few minutes & then stand, happened last summer in fact.However I am going to see doctor & have hopefully a full blood profile done to check for any issues, iron, cortisol levels etc.Will be doing cardio mid day today for a break for brain from studying Have a great day everyone

[Bonnie]

Todays Workout

Chin ups
1 x 10/7/7/7 ( decreased tempo )
with
Lunges
1 x 10 x 80
1 x 4 x 100
1 x 5 x 100
1 x 7 x 80

Hip extension
1 x 8 x 40
2 x 8 x 45
with
Shoulder press on bosu
1 x 9 x 20
2 x 8 x 20

Seated row
1 x 10 x 60
1 x 4 x 80
1 x 5 x 80
1 x 8 x 10

Chest press on ball
1 x 8 x 25
2 x 8 x 30

Back extension
2 x 8
1 x 8 x 10

Planks
2 x 1 minute
Side planks
2 x 1 minute
Ab curls
3 x 12
.
I will be working out five days straight this week.I stayed home & read yesterday.Took 3 hour exam last night, made numerous errors, hopefully not so many I can't pull a 70% out of it, because it costs $65.00 each time you write it.Used to be $ 10.00 repeat, guess a lot of people fail & they got tired of the extra paperwork Keep running through it in mind, but reality is, I need to focus on finding a new job or extra job, to feed protein habit results from the test won't be known for 4 to 8 weeks.Still I have a ICE package to fill out, with questions, programs, progressions, then hire an evaluator & have her mark it THEN test teaching skills again.Even if I fail that test, the information I have learned by reading that book & the help from les & boss on here in regards to food, fuel source & the like has me absolutely hooked Have a good day everyone !

[Boss Man]

You'll be fine. Just keep believing in yourself and don't underestimate your own ability or intelligence.

[Bonnie]

So I'm thinking to follow a micro cycle, which indicates well in case 3 weeks at increased intensity & volume ( I left volume the same throughout because of wave loading ) then one week of less intensity & volume before beginning a new cycle of another 4 weeks.. will do a new training method also, not sure which one yet.So next week will be transition week, however really I don't feel like dropping intensity, for the sake of KNOWING how it works though I will.I calculated diet..in a bit of shock.I realize the fat I eat is mainly healthy BUT ..the findings were

1533 kcal
30.02 % Carbohydrates
21.8 % Protein
48.12 % Fat

Talk about lopsided, sheesh.So some work to do here for sure.Another shock was lettuce at 5 cups came in at 10 g carbs, 4 grams protein, who would of seen that comming, from lettuce.So time to trim some fat.I wanted to calculate workouts from HR & intensity to calorie expenditure, except I'm not sure of HR need to check that & then find the formula in the book to translate the weight workout & cardio to calories.I wanted to do this before the less intense week, to adjust the calorie intake accordingly.Still working on it

[Bonnie]

Oops

Daily calories were
1625.25

CHO @ 30.72%
Protein @ 23.46 %
Fat @ 49.80 %

Forgot sour cream dip in the previous figures..so like I think its supposed to be carbs 50..protein 30..& fat 20 % ?..

Thanks boss man, will keep chin up

[Bonnie]

After checking things out, things like bulgur, brown rice or wild, cous cous, even whole wheat pasta is lower in fat than oatmeal & bread, so will be utilizing some of these foods, to boost the carb percentage.

[Bonnie]

Yeah, I'm not really shooting to make myself a target rate.I'm trying to convert HR at present to calorie expenditure.Right now I'm going to focus on evening out the percentages in diet

[Bonnie]

HIIT elliptical Resistance level 8
20 minutes..1 min/2 min
10 mins treadmill..5 mins @ 5 mph..5 mins @ 5.5 mph

[Bonnie]

Todays totals on food, minus the veggies & chicken, dip I will most likely have in an hour is..
1680.7 Kcal
52.9 % CHO
33.1 % protein
13.96 % fat

I am glad that fat fell into place, with the bump up of rice vs oatmeal.Though since its so low I can put back in the salad dressing I took out, like YUCK who stole the taste.Also ditched 2 cups of lettuce per salad to make sure that one measly tblsp of dressing would work, can add the lettuce back in too After upcoming meal, intake today will be 1868.9 kcal.to lazy to work the percentages out.Weights tomorrow yipee !