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

[Bonnie]

In case anyone refers to diet posting I actually had
1 c (cooked) oatmeal at breaky
2/3 c (cooked) oatmeal post workout
1.5 pieces of bread at lunch
1/2 c (cooked) brown rice afternoon
1/2 c (cooked) brown rice at dinner

[Bonnie]

Pull ups
1 x 8/7/5/5
with
Wide stance squats
1 x 10 x 115
1 x 4 x 135
1 x 5 x 135
1 x 7 x 115

Incline chest press
1 x 10 x 25
1 x 4 x 30
1 x 5 x 30
1 x 7 x 25

One arm row
1 x 8 x 35
2 x 8 x 40
with
Dead lifts
1 x 8 x 115
1 x 5 x 125
1 x 5 x 135

Low to high woodchoppers on bosu,with medicine ball
3 x 8 x 11/12 lb
Planks
2 x 1 minute
1 x 45 seconds
Ab curls
3 x 12

So at the end of three weeks, will have to check to see when I started ? power output has increased significantly, except for chin ups & pull ups, couldn't load those.I found it difficult to really use free weights & follow this training technique also, because I would need to have assistance to lift full potential.Though I DID finally put that 30 lb up on " incline " chest press.I slept in an hour today, so seniors hour crept up on me, ditched the shoulders today in favor of the abs. one fear about doing this coming week at decreased intensity is losing all the power I gained, however I think the " rest week " is to let the body fully heal & central nervous system to regroup, before loading it up again.Whatever system I try next, pyramid etc, I'm going to push it as far as I can. This micro cycle was fun & I'd love to linger in it, but the body needs change & I need to try more systems for experience

[fitoverforty]

You're doing brilliantly Bonnie. Best of everything to you. It's inspiring to read your journal and the new life you have made for yourself.

[Bonnie]

Thanks lynn, was wondering If I was boring people to death, by so much bla bla everyday Right back at you with all the best to you & yours

[feelin-great]

Definitely inspirational

[Bonnie]

Aww thanks, went shopping today, bought some cous cous, bulgur, brown & wild rice mixed together.They had pure " Canadian wild rice " that was black ? & $1.65 a kg ? Wow.How knowledgeable superstore is, they had bulgur spelled as bulgar.

[Fygle]

Perpahs a cheap knockoff, like Sorny and Panaphonics.

[fitoverforty]

Love cous cous........It takes a bit of getting used to, the different texture, but it gets addicting really fast.

[Bonnie]

Yeah I ll try that one, after I cook up the bulgur.I tried when getting the amount I bought exactly at one cup per item, successful on all but the wild & brown rice one I noticed on oatmeal it says 1 cup of dry oatmeal makes 4 servings, so that means they are 1/2 cup COOKED oats, as well as brown rice I cup cooked is 4 - 6 servings.I thought 1/2 a cup of rice wasn't filling enough but after 2 days of eating it, I changed mind.I looked up the bulgur & could technically have 1 c cooked BUT yeah doubtful I could eat that much, also a lot of protein in bulgur.

Todays workout

HIIT elliptical resistance level 8
30 sec..90 sec for 20 mins..3.9 mph to 14.4 mph
10 mins treadmill ..5.5 mph

Was a great workout, next week will bump up the resistance to 9.

[Bonnie]

Oops it doesn't have a LOT of protein..

Nutrition Facts
Serving Size 1 cup (182g)
Amount Per Serving
Calories 151 Calories from Fat 4
% Daily Value*
Total Fat 0.4g 1%
Saturated Fat 0.1g 0%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Cholesterol 0mg 0%
Sodium 9.1mg 0%
Potassium 123.8mg 4%
Total Carbohydrate 33.8g 11%
Dietary Fiber 8.2g 3%
Sugars 0.2g 0%
Protein 5.6g 11%

Haha copy & paste, love it

[Bonnie]

Nutrition Facts
Serving Size 1 cup (173g)
Amount Per Serving
Calories 650 Calories from Fat 10
% Daily Value*
Total Fat 1.1g 2%
Saturated Fat 0.2g 1%
Polyunsaturated Fat 0.4g
Monounsaturated Fat 0.2g
Cholesterol 0mg 0%
Sodium 17.3mg 1%
Potassium 287.2mg 8%
Total Carbohydrate 134g 45%
Dietary Fiber 8.7g 3%
Protein 22.1g 42%
Vitamin A 0% • Vitamin C 0%
Calcium 4% • Iron 10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Potassium 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Its cous cous with the mega protein, have eye on trying buckwheat groats also.

[Boss Man]

It was only a typo on the packaging though wasn't it. I mean I saw a sign once for someone selling food and drink items, that included Sandwices. I knew what it meant, but I didn't buy any; purely as I didn't want any, not to show distain for the typo .

[Bonnie]

What typo, I copied that from a website ?

So I cooked the bulgur wheat, bit sticky it is, or I overcooked it ? I don't use any fat to cook grains or salt, just plain water.Seems to me it tastes between rice & cereal ( oatmeal ) ? One half of the bite tastes rice like followed up by the wheat taste, fairly tasty.I split the cooked product into 4 ..3/4 c servings. I only cooked 1 dry cup.

[Bonnie]

Ohh the bulgur vs bulgar thing, yeah I'd like to give it to them for being a typo, but it was hand written on the bin label

[Bonnie]

Weigh in 110

Pull ups
8/5/5 (grip is 3 " wider on each side now,so far shoulder is reacting nicely, no pain )
with
Step ups
3 x 8 x 80

Bent semi supinated
3 x 8 x 30
with
Dead lifts
3 x 8 x 100

Push ups decline with balance board
3 x 8

Shoulder press on bosu
3 x 8 x 20

Wood chops on bosu hight to low
3 x 8 x 9/10

Plank
3 x 1 minute

Reverse ab curls
3 x 12

So I'm not sure what a " recovery week " is supposed to consist of, less intensity & less volume Is what I was told, for me this workout is both.Will google & see what it says.Not gained any weight, even after all those grains.I've noticed bowels have NOT appreciated the influx of fiber as much as I enjoy eating them