<p>Back in the gym</p>
<p>Warm Up</p>
<p>1 lap
20 air squats
20 push ups
some stretches</p>
<p>Work Out</p>
<p>5 ring dips
10 man makers with 15 dbs
15 kb swings with 35 kbs
1 sprint 270 m</p>
<p>3 rounds ~ 20 minutes</p>
<p>manmakers were killer, almost could not complete them.</p>
<p>I never tracked my calories, but I estimate that my breakfast comes close to 500 calories: 2 eggs, some Canadian bacon, a cup of plain Greek yogurt or keffir (sp?), a small slice of toast, and a bowl of fruit washed down with coffee (with half and half). Can’t function efficiently for the entire 6.5 hours until lunch unless I eat breakfast! The rest of my 1800-2000 calories is split between my lunch and dinner (with minor fruit snacks in between).</p>
<p>My breakfast varies widely from nothing to 800 calories. Today it’s 520 calories but it’s well past lunch and I’m not hungry. Probably going for a run in 15 minutes. I have another 500 calories in my bag but I don’t know if I will have anything before dinner.</p>
<p>I changed my LiveStong settings to maintenance - 500 calories this morning.</p>
<p>I’m going to ask about food before and during matches on my tennis forum.</p>
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<p>I had to go to YouTube for those. They look brutal. No way I could do 10 in a row without stopping:</p>
<p>Renegade rows
Pushup
Squat press
Forward lunges</p>
<p>That’s a pretty tough combo. I might have to try those with the interval timer sometime. See how many I can do in 30 seconds, then rest for 30. It’s an intriguing combo because it’s almost a complete workout – a push, a pull, two leg exercises, and ton of core challenge.</p>
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<p>Good point. I do eat a boatload of fresh veggies. My breakfast/lunch today was a 480 calorie salad with romaine, onions, peppers, carrots, celery, raw brocolli, crumbled blue cheese, olive oil, white balsamic vinegar, and croutons. It’s a little shy on protein (only 1 ounce of cheese), but otherwise a pretty good meal and very filling.</p>
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<p>Yes, the core challenge on top of eveything made me very wobbly and made it difficult to do the movements which had they been isolated would have been okay. I did drop to my knees fairly early on in the push ups, but then got back up on toes for rows.</p>
<p>Sometimes I am literally (and yes, I mean literally) on the verge of tears on these workouts. Other times I am using my Lamaze breathing techniques to get through them - no joke.</p>
<p>Nutrition question:</p>
<p>Hearing a lot about subtacting the carbs when fiber is present. Can some one explain this to me?
I mean, it almost sounds like, you could counteract a teaspoon of sugar with a teaspoon of Metamucil. I am being a little facetious because I know it can’t be that easy, but I would like to know what it means in regard to low carb and fruit consumption.</p>
<p>I actually ate TWO breakfasts today. One nice thing about 40 mile weeks is that I get to listen to my body (well, I don’t always listen to it if it wants a pound of fudge or something…) regarding food. At home after I ran I ate one smaller toaster waffle with a little natural peanut butter and a huge glob of nonfat Greek yogurt on it. At 10:20 I was really thirsty and went to get an iced tea. I decided I was also really hungry, and I didn’t really want junk (pastries etc) so I got an egg salad sandwhich (really good, fresh egg salad). I planned to just eat half, but I hoovered down the whole thing before my 11 o’clock meeting! Went lighter at lunch with a crunch crab roll (sushi) and some edamame. Not sure why I was so hungry at 10:15, but I was.</p>
<p>Ran five miles and then used the Abs Dolly Plus. Didn’t feel anything this time. Last time my triceps were sore for three days. I love all of the hand positions that you can use. I did one set of ten and may go for two the next time. We have a slightly rough surface in the fitness center which is perfect for the Abs Dolly - you never have to worry about it scooting away from you.</p>
<p>Maybe I should get one for home.</p>
<p>Doesn’t look like any tennis tonight as it is pretty overcast. I wouldn’t mind hitting balls for 30 minutes indoors if I can find someone to hit with.</p>
<p>After reading the articles today, I think that I’m going to add and apple and another fruit per day. Probably rotation of a banana/berry/grape/watermelon/cantaloupe. It will take a little work to do that as it means buying melons, cutting them up into pieces for storage and then dumping it into a container for work.</p>
<p>15 minutes on the elliptical (have I told you how boring I find that thing?); TRX Lunges and Kettlebell Swings today. </p>
<p>May try to go for a little run this evening…</p>
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<p>That’s why I’m not a big fan of these CrossFit style bootcamp timed workouts. Don’t get me wrong, I think that fast paced strength based workouts are fantastic, but they have to be scaled appropriately and have suitable rest intervals so that you aren’t trying to do sustained exercise at anaerobic high heart rates. I don’t think they need to be painful or make you cry to be effective.</p>
<p>I honestly can’t imagine doing 10 of these “man-makers” non-stop, let alone doing 10 of them in a circuit with sprints and other stuff. Doesn’t seem like smart workout programming to me. that’s why I build full heart rate recovery after every six minutes in my burpee/swing intervals. When I’ve tried to go 10 minutes non-stop, it just gets painful and there’s not much benefit in starting sets of swings with a heart rate above 90%. That’s just grinding you down.</p>
<p>^^^
I don’t agree with doing these types of workouts everyday, but I do see the benefits of doing something like this once a week. Maybe it’s just me and I’m still sort of in athlete-mode and this is my way to gear up toward “competition” once a week. </p>
<p>I was doing them 2-3 days a week, but I’ve really cut them back…</p>
<p>Personally, I am a fan of exercise that is ENJOYED–walking, hiking, working out with a loved one. I’m not into doing things until I’m close to tears and don’t personally see value in it. I’m not working for a fitness award or to be able to compete in extreme events. I guess we’re all at different places in our lives.</p>
<p>Well, I guess I am just a bit of a latent masochist.
I certainly am a fan of exercise that is enjoyed and do plenty of that: walking, hiking, tennis, dance fitness etc.
But I know how easily my body adapts to all kinds of exercise and when even long distance running doesn’t result in a lot of change, I tend to bring in the big guns.
I kind of enjoy the bootcamp type experience. All I need to do is show up. The boot camp/crossfit/demanding personal trainer will ensure that I work really hard and push myself.
Also I am terrible at motivating myself. I have so much respect for idad and others that can get themselves to do burpees, mountain climbers etc. I have never been able to get myself to lift weights on my own, despite having a complete set up at my house. I cannot just run on the dreadmill, I have to have workouts or the infamous “ipod Nazi” at the very least telling me what to do. I can do about 30 minutes on the stair climber and will find all kinds of pressing demands that necessitate getting off after that amount.
I will run on my own, but that’s about it. So, I guess it is a function of knowing yourself and what it takes to “get her done”.</p>
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<p>There are people there that come in and do these workouts several times a day:eek:</p>
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<p>I’ve struggled with this as well. And that’s really saying something since I work in the fitness industry! I am actually meeting with a potential client Thursday night to possibly start doing some personal training…</p>
<p>Well, I wasn’t sure how much I would have for today’s workout. The iPod nazi core was long (37 minutes) and tough as nails, so I was prepared to bail on the weight lifting after one set (or even no sets) if I had to.</p>
<p>But, I did all three sets of the six core exercises and then stuck with it for both sets of fairly basic strenghth exercises:</p>
<p>A1) Front squat (with DBs)
A2) TRX inverted row (feet elevated)</p>
<p>B1) DB dead lift (2 x 60 lb)
B2) TRX pushups</p>
<p>I only did 6 reps per set, so it was short and sweet.</p>
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<p>iPod nazi had a couple of new wrinkles. A reverse lunge while holding one DB overhead with arm straight up overhead. That is really a core challenge. And a nasty nasty knee tuck. Pushup position, one leg on stability ball, drive the other knee towards the chest, and then twist it under the body to the side. Six reps on each side. Brutal. Also, half turkish getups.</p>
<p>I was with you on the first part of the workout.
The last part looks nasty. What’s the weight on the kb for the Turkish jobbies?</p>
<p>@hops_scout</p>
<p>Thanks for sharing your difficulty re. solo weightlifting. I really have beaten myself up over the years re. this, but I kind of accept it now, hence roping in a partner or the classes.</p>
<p>I was doing the half turkish getups (up on the forearm) with a 25 lb dumbbell. It was a good workout for me and I need the practice as I have had epic fail on Turkish getups in the past. iPod nazi is going towards a half getup to a side plank up on one hand.</p>
<p>Overall, I was little shaky on some of the core, but not too bad for the first time through some of these exercises. I’ve got two more days to dial them in. I was pleased with the reverse lunge because it’s a very tough exercise and I was pretty solid. I might jack the weight up on that one, maybe up to a 30 from a 25.</p>