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Keep it up Stingo! No doubt the low heart rate is from a well conditioned body! Good job!
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Workout 9/4
NROL Fat Loss III, Workout B1
60 seconds rest between giant sets, no rest between exercises
Front Squat 4x12@90
Under Lat Pulldown 1x12@25, 2x12@30, 1x12@35
Step Up (Bench) 4x12@20
DB Push Press 4x12@35
Squat 2x20@90
Wide Grip Lat Pulldown 2x20@80
Step Up (Step) 2x20@24
DB Shoulder Press 2x20@30
Swiss Ball Crunch (feet on bosu ball) 2x10
Notes:
I went deliberately lighter on this workout so as to better spread out the loads between the sets. Some, like the DB Push Press could definitely be increased. Others, like the Step Ups provded adequate challenge as they are. A learning process to be sure, but this workout wasn't as bad as A1, partly because of better load management but also I think perhaps my body is starting to be more resilient to such stress.
I have no idea where I got the energy/stamina for this, but I was able to do it...
Spinning
Our regular instructor returned so I felt obligated to be there for class. To their credit, the legs did NOT give out.
Couple this with the fact that someone told me I look like I'm losing weight. So not a bad day at all. Go me.
NROL Fat Loss III, Workout B1
60 seconds rest between giant sets, no rest between exercises
Front Squat 4x12@90
Under Lat Pulldown 1x12@25, 2x12@30, 1x12@35
Step Up (Bench) 4x12@20
DB Push Press 4x12@35
Squat 2x20@90
Wide Grip Lat Pulldown 2x20@80
Step Up (Step) 2x20@24
DB Shoulder Press 2x20@30
Swiss Ball Crunch (feet on bosu ball) 2x10
Notes:
I went deliberately lighter on this workout so as to better spread out the loads between the sets. Some, like the DB Push Press could definitely be increased. Others, like the Step Ups provded adequate challenge as they are. A learning process to be sure, but this workout wasn't as bad as A1, partly because of better load management but also I think perhaps my body is starting to be more resilient to such stress.
I have no idea where I got the energy/stamina for this, but I was able to do it...
Spinning
Our regular instructor returned so I felt obligated to be there for class. To their credit, the legs did NOT give out.
Couple this with the fact that someone told me I look like I'm losing weight. So not a bad day at all. Go me.
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Using the logic that steel cut oats are a grain like rice or couscous, I experimented over the weekend with making curried steel cut oats, and I really like it. I used a spice mix that was originally developed for making curried poached eggs, and it seems to work really well. (But then again I love curry so...) So, using the recipe on the back of the Bob's Red Mill Steel Cut Oats bag, I put in 3 cups of water and the following spice bill, bring it to a boil, then take it off the burner, and add 1 cup of steel cut oats, covering it for 15 minutes.
1.5 tsp ground coriander
1.5 tsp curry powder (I've been using mild, but might experiment with hot next batch)
0.5 tsp ground turmeric
0.5 tsp ground cumin
0.5 tsp salt
0.25 tsp ground pepper
1.5 tsp ground coriander
1.5 tsp curry powder (I've been using mild, but might experiment with hot next batch)
0.5 tsp ground turmeric
0.5 tsp ground cumin
0.5 tsp salt
0.25 tsp ground pepper
Workout 9/7
NROL Fat Loss III, Workout A2
60 seconds rest between sets, no rest between exercises
Deadlift 4x12@110
Explosive Pushup 2x12, 1x6 (regular), 1x6, 1x12 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@40
Deadlift off box 2x20@20
Dumbbell Bench Press 2x20@35
Walking Lunge w/Side Bend 2x20@20
Cable Seated Rows 2x20@130
60 seconds rest between sets
Hanging Leg Raise 1x8, 1x2; 1x8, 1x2 (due to swinging while doing the exercise, also modified to knee raise)
Notes:
This workout went better than I thought it would... only had to stop twice because of lightheadedness, as opposed to 4 or 5 times the first time through.
Increase in weights in a few exercises, as well as changing the difficulty in a few too. I kept the weights the same on the deadlift off the box though, not wanting to risk my lower back to the fuller range of motion. But I know now I can move more weight, so that will increase too.
I do need to watch tempo though - caught myself a few times going through an exercise quickly just to get it done (like the rows, because I know the rest is right after them). Will see how things go when I return to a my usual M-W-F schedule.
NROL Fat Loss III, Workout A2
60 seconds rest between sets, no rest between exercises
Deadlift 4x12@110
Explosive Pushup 2x12, 1x6 (regular), 1x6, 1x12 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@40
Deadlift off box 2x20@20
Dumbbell Bench Press 2x20@35
Walking Lunge w/Side Bend 2x20@20
Cable Seated Rows 2x20@130
60 seconds rest between sets
Hanging Leg Raise 1x8, 1x2; 1x8, 1x2 (due to swinging while doing the exercise, also modified to knee raise)
Notes:
This workout went better than I thought it would... only had to stop twice because of lightheadedness, as opposed to 4 or 5 times the first time through.
Increase in weights in a few exercises, as well as changing the difficulty in a few too. I kept the weights the same on the deadlift off the box though, not wanting to risk my lower back to the fuller range of motion. But I know now I can move more weight, so that will increase too.
I do need to watch tempo though - caught myself a few times going through an exercise quickly just to get it done (like the rows, because I know the rest is right after them). Will see how things go when I return to a my usual M-W-F schedule.
Today's cooking experiment was making popcorn - no, not in the microwave, but in my dutch oven on the stove. The recipe I found online is as follows:
1-1.5 tablespoons of a good quality olive oil (I had extra virgin olive oil handy so...)
3 tablespoons of kernels (I used Black Jewel)
salt, to taste
cumin, to taste (recommended 1 teaspoon)
Put olive oil and kernels into a large soup pot (I used my dutch oven) and put on stove on medium high heat.
Shake pot constantly while popcorn pops. You should hear the sounds of the corn popping. When the pot is silent, it is done.
Toss with the salt and cumin and serve.
The result was a really nice tasty popcorn, particularly with the addition of the cumin. It rounded out the flavor of the popcorn and gave it more substance. Not that it'd ever replace butter in that role, but it made the popcorn a lot more enjoyable and not quite as dry tasting.
1-1.5 tablespoons of a good quality olive oil (I had extra virgin olive oil handy so...)
3 tablespoons of kernels (I used Black Jewel)
salt, to taste
cumin, to taste (recommended 1 teaspoon)
Put olive oil and kernels into a large soup pot (I used my dutch oven) and put on stove on medium high heat.
Shake pot constantly while popcorn pops. You should hear the sounds of the corn popping. When the pot is silent, it is done.
Toss with the salt and cumin and serve.
The result was a really nice tasty popcorn, particularly with the addition of the cumin. It rounded out the flavor of the popcorn and gave it more substance. Not that it'd ever replace butter in that role, but it made the popcorn a lot more enjoyable and not quite as dry tasting.
Workout 9/10
NROL Fat Loss III, Workout B2
60 seconds rest between giant sets, no rest between exercises
Front Squat 4x12@100
Under Lat Pulldown 4x12@35
Step Up (Bench) 4x12@40
DB Push Press 4x12@40
Squat 2x20@100
Wide Grip Lat Pulldown 2x20@90
Step Up (Step) 2x20@30
DB Shoulder Press 2x20@35
Swiss Ball Crunch (feet on bosu ball) 2x10
Notes:
A good workout today, though I must've done too much grip training yesterday as my left hand was not able to withstand the entire workout this time around. Still, I'm heartened by my progress in terms of weights used.
NROL Fat Loss III, Workout B2
60 seconds rest between giant sets, no rest between exercises
Front Squat 4x12@100
Under Lat Pulldown 4x12@35
Step Up (Bench) 4x12@40
DB Push Press 4x12@40
Squat 2x20@100
Wide Grip Lat Pulldown 2x20@90
Step Up (Step) 2x20@30
DB Shoulder Press 2x20@35
Swiss Ball Crunch (feet on bosu ball) 2x10
Notes:
A good workout today, though I must've done too much grip training yesterday as my left hand was not able to withstand the entire workout this time around. Still, I'm heartened by my progress in terms of weights used.
Workout 9/11
Yoga and Spinning
Tried yoga for the first time in months and it felt good. Have to watch the lower back though, as I felt a little twinge in spinning class.
Our spinning instructor is sick but came in anyway to lead class (no, she had the good sense not to ride). It was pretty basic of course, but we worked it just the same.
Yoga and Spinning
Tried yoga for the first time in months and it felt good. Have to watch the lower back though, as I felt a little twinge in spinning class.
Our spinning instructor is sick but came in anyway to lead class (no, she had the good sense not to ride). It was pretty basic of course, but we worked it just the same.
Workout 9/12
NROL Fat Loss III, Workout A3
60 seconds rest between giant sets, no rest between exercises
Deadlift 4x12@120
Explosive Pushup 3x12, 1x12 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@40
Deadlift off box 2x20@24
Dumbbell Bench Press 2x20@40
Walking Lunge w/Side Bend 2x20@24
Cable Seated Rows 2x20@140
Hanging Knee Raise 2x10
Notes:
The deadlifts were sloppy today - it wasn't the back just that for whatever reason true proper form was eluding me today. I wasn't that far off, but far enough for me to notice. Next workout I'll keep the same weight and do them entirely properly.
Progress on the explosive pushups continues - up to 3 sets of 12 now. Granted my hands do leave the ground but they immediately return, but it's a start.
I really have to start concentrating on balance for the split squats and not have to hold on to anything to balance myself.
The rows felt fine this time around - almost as though I could've added another 5 lbs but I'm glad I didn't.
The box deadlifts did hit the problem area, but not in such a way as to make it painful or to prevent me from doing them. Keeping the weights light still as I've got enough bodyweight for that exercises.
I might upgrade the walking lunges in the sense that I'm doing them as the book describes - 10 each side = 20. I might expand that to 20 each side = 20. Will see.
Again, the rows felt fine on the machine as well.
The grip held out on the hanging leg raise, and I was able to do them in such a way as to control the swinging but not alter the rhythm of the set much. So quite happy about that.
All in all a good workout. The deadlifts were a challenge in the last couple of sets - I didn't think I was going to make 12 in either, but I did. Another reason to keep the weight at 120 and focus on form.
I also feel my work capacity is increasing - previously I had a feeling of fatigue that pervaded the entire body, not just a particular muscle or group of muscles. Now that feeling of fatigue is lessening.
NROL Fat Loss III, Workout A3
60 seconds rest between giant sets, no rest between exercises
Deadlift 4x12@120
Explosive Pushup 3x12, 1x12 knees on the ground
Bulgarian Split Squat 4x12
Two Point Dumbbell Row 4x12@40
Deadlift off box 2x20@24
Dumbbell Bench Press 2x20@40
Walking Lunge w/Side Bend 2x20@24
Cable Seated Rows 2x20@140
Hanging Knee Raise 2x10
Notes:
The deadlifts were sloppy today - it wasn't the back just that for whatever reason true proper form was eluding me today. I wasn't that far off, but far enough for me to notice. Next workout I'll keep the same weight and do them entirely properly.
Progress on the explosive pushups continues - up to 3 sets of 12 now. Granted my hands do leave the ground but they immediately return, but it's a start.
I really have to start concentrating on balance for the split squats and not have to hold on to anything to balance myself.
The rows felt fine this time around - almost as though I could've added another 5 lbs but I'm glad I didn't.
The box deadlifts did hit the problem area, but not in such a way as to make it painful or to prevent me from doing them. Keeping the weights light still as I've got enough bodyweight for that exercises.
I might upgrade the walking lunges in the sense that I'm doing them as the book describes - 10 each side = 20. I might expand that to 20 each side = 20. Will see.
Again, the rows felt fine on the machine as well.
The grip held out on the hanging leg raise, and I was able to do them in such a way as to control the swinging but not alter the rhythm of the set much. So quite happy about that.
All in all a good workout. The deadlifts were a challenge in the last couple of sets - I didn't think I was going to make 12 in either, but I did. Another reason to keep the weight at 120 and focus on form.
I also feel my work capacity is increasing - previously I had a feeling of fatigue that pervaded the entire body, not just a particular muscle or group of muscles. Now that feeling of fatigue is lessening.