RFL Day 1
Monday:
Cals Out: 2184
Cals In: 888
Deficit: 1296
Activity: 3-6 mets: 53 mins, 6+ mets: 0 mins
Steps: 5232
AM Weight: 176.2
B: Black coffee
1:30pm: 8oz (cooked) Roast chicken breast, green beans
9:30pm 11oz (raw) Chicken, mushroom, zucchini, salsa, sugar free jello
Cals: 888 P: 150.7 C: 22.9 F: 17.4
Doing the full body workout in the RFL handbook.
Treadmill: 5 minute warmup.
Barbell Squat: 45x8, 65x8, 85x8, 85x8, 90x8
Barbell Deadlift: 135x8, 155x8, 155x8
Bench Press: 65x8, 65x8, 65x8
Assisted Chin-Up: -50(x6, x6, x6)
Lateral Raise: 10x10, 10x6
Bench Dips: 2 sets of 10
Ab Crunch Machine: 50x8, 50x10
Hyperextension: 25 x 8, 25x8
Red text is a personal record (PR)
Thoughts:Squat: I definitely do better when there are people squatting next to me
Deadlift: Going up
Bench: still heavy
Chin-ups: yay 3 sets of 6, getting better. I like the pump, I went over to do my lat raises and I could actually see my biceps in the mirror without even having to flex
Lat raise: Something wasn't happy. First set was fine. 2nd set something voiced loud complaint in my bicep area.
Bench Dip: Nothing remarkable, I guess I should try some form of weighted ones.
Ab Crunch machine: Sucks, I'm going to use the bench next time and a dumbell.
Back Extensions: did em.
Great day 1. Actually weighed in at 176.2 this am. By this evening I was down to 174 already.
Showing posts with label Workouts. Show all posts
Showing posts with label Workouts. Show all posts
Monday, May 9, 2011
Tuesday, January 4, 2011
Day 2
Day 2 - Tuesday
W: 163.2 lbs (-2.2)
Food:
Day: Black coffee, water
Dinner: Jambalaya, seafood chowder, 2 x black bean veggie burgers, kraft single. Pineapple cup.
mmm, leftovers
Not enough of the jambalaya or chowder for a normal meal on their own but worked together.
Workout:
12KG Bell
BMF Workout Stats:
Duration: 20 mins
Steps: 1600ish
Calories: 101
Moderate Activity: 16m
Vigorous Activity: 3m
Avg. Mets: 4.09
Bluetooth fail on workout stats. Definitely not to great on the iPad yet.
BMF Daily Info:
Calories: 2148
Steps: 6861
Total Activity: 46m
Vigorous Activity: 3m
Sleep: 7:44 Lying Down, 7:18 asleep, 94% efficiency.
Sleep last night was awesome, I didn't even hear the alarm clock this morning, I rolled over to hear hubby chinking his toothbrush on the sink which kinda sucks as I like to come to terms with conciousness while he is in the shower.
Measurements:
Waist:30.75
Hips: 39
Thigh: 25.75
Calf: 16
Bicep: 11
bleugh, at least there is nothing above 40" any more though
This made me go find my old PN log, these are from May 2007:
176.5lbs 37.5% bf (I think this am was 33% on the same tanita)
Waist: 38"
Hip: 42.5"
Thigh: 26"
Calf: 16
Arm: 11.75"
Funny how thighs and arms have barely changed much although I might be measuring my thigh a fraction higher come to think of it.
W: 163.2 lbs (-2.2)
Food:
Day: Black coffee, water
Dinner: Jambalaya, seafood chowder, 2 x black bean veggie burgers, kraft single. Pineapple cup.
mmm, leftovers
Not enough of the jambalaya or chowder for a normal meal on their own but worked together. Workout:
12KG Bell
- 5 minute warm up walk on treadmill
- 20 seconds swings, 10 seconds rest x 8 (13 swings per set - 104)
- 60 seconds knee pushups. (23)
- 5 minute cool down on treadmill.
BMF Workout Stats:
Duration: 20 mins
Steps: 1600ish
Calories: 101
Moderate Activity: 16m
Vigorous Activity: 3m
Avg. Mets: 4.09
Bluetooth fail on workout stats. Definitely not to great on the iPad yet.
BMF Daily Info:
Calories: 2148
Steps: 6861
Total Activity: 46m
Vigorous Activity: 3m
Sleep: 7:44 Lying Down, 7:18 asleep, 94% efficiency.
Sleep last night was awesome, I didn't even hear the alarm clock this morning, I rolled over to hear hubby chinking his toothbrush on the sink which kinda sucks as I like to come to terms with conciousness while he is in the shower.
Measurements:
Waist:30.75
Hips: 39
Thigh: 25.75
Calf: 16
Bicep: 11
bleugh, at least there is nothing above 40" any more though
This made me go find my old PN log, these are from May 2007:
176.5lbs 37.5% bf (I think this am was 33% on the same tanita)
Waist: 38"
Hip: 42.5"
Thigh: 26"
Calf: 16
Arm: 11.75"
Funny how thighs and arms have barely changed much although I might be measuring my thigh a fraction higher come to think of it.
Monday, October 11, 2010
Vacations over..
Here we go:
Weight For giggles, aka why people need to stop freaking over 1lb variations:
8am: 168.2 (On Waking)
6pm: 167.2 (Post Fast)
8pm: 166.0 (Post Workout)
Supplements:
Fish oil, Prograde metabolism, Saffron, 6000 iU D3 supp (docs orders), Multi
Fast: - Not strict but good enough for me.
8am - 12pm: 2 cups of coffee w/Creamer, 32oz water. (60 cals)
12pm: 1 yoplait light yoghurt (100cals)
3pm: 1 cup of coffee w/creamer, 64oz water (30cals)
Pre-Workout Snack:
6pm: 1 Prograde Craver (180cals)
TL;DR Workout: 21 mins - 464 swings. (see below for more complicated breakdown)
Dinner Post Workout:
8.30pm: 1 Can of Amy's Vegetable & Barley soup (140cals)
Pad Thai with Chicken and Sausage. (no clue)
Pad thai was leftovers. maybe 1.5oz dry rice noodles. 1/2lb'ish of meat. Onion, bell pepper, lime juice and a healthy dose of sesame oil. (meat mix was a leftover from day before, I don't usually put cajun sausage in my thai food. It worked out pretty damn good though.)
There might be something else before bed, probably just a decaf coffee though.
Workout:
This was first run through so a bit fluffy. It's the 12 minute workout at the end of the DVD I have been raving about. I tried to do it twice. Didn't make it all the way through the second time around.
Tracy's pacing is 10 swings per 15 seconds. Speed swings are 12 swings per 15 seconds. This pacing makes up most of the entire workout. Each set as listed below took 1 minute to complete including it's rest component.
15 seconds work, 15 seconds rest: (W15/R15)
Set 1) 10 2h swings / Rest / 10 transfers / Rest
Set 2) 12 2h speed swings / Rest / 10 transfers / Rest
30 seconds work, 30 seconds rest: (W30/R30)
Set 3) 10 2h swings / 10 transfers / Rest
Set 4) 12 2h speed swings / 10 transfers / Rest
Set 5) 10 transfers / 12 2h speed swings / Rest
Working into rest component. Each set is 1 minute, the 1h swing portion takes 30 seconds exactly, the 2h swings are working into the rest period.
Set 6) 10 swing transfers (30s work, 30s rest)
Set 7) 10 swing transfers + 2 2h swings
Set 8) (5 1h swings left / 5 1h swings Right) x 2 + 4 2h swings
Set 9) (5 1h swings left / 5 1h swings Right) x 2 + 6 2h swings
Set 10) 10 1h swings Left / 10 1h swings Right + 8 2h swings
Set 11) 10 1h swings Left / 10 1h swings Right + 10 2h swings (45s work, 15s rest)
Set 12) 10 2h swings (15s work, 45s rest)
Total: 12 mins, 266 swings.
Transfers are when you switch hands, ie:
1h swing up with left hand, switch hands at top of swing and come down in right hand.
Swing transfers are a 1h swing + 1 transfer (1 rep made up of 2 swings)
Just to explain my possibly cryptic notation here:
(5 1h swings left / 5 1h swings Right) x 2 + 4 2h swings
is 5 swings left, 5 swings right, 5 swings left, 5 swings right, 4 2h swings - rest.
Some of this info is for you guys, the rest is for own remembrance later while I figure out a standard of notation for myself.
It might look complicated but it really does distract you from the workout.
I do know that while the Rif's might be able to walk in and make it up as they go along I will have to plan mine out beforehand to start off. Half the time I can't remember what set I'm on unless I'm making scratch notes on a pad as I finish each set.
Ended up resting about 5 mins and then repeating up to Set 9. I was losing the 1h swings on my left side at that point.
Weight For giggles, aka why people need to stop freaking over 1lb variations:
8am: 168.2 (On Waking)
6pm: 167.2 (Post Fast)
8pm: 166.0 (Post Workout)
Supplements:
Fish oil, Prograde metabolism, Saffron, 6000 iU D3 supp (docs orders), Multi
Fast: - Not strict but good enough for me.
8am - 12pm: 2 cups of coffee w/Creamer, 32oz water. (60 cals)
12pm: 1 yoplait light yoghurt (100cals)
3pm: 1 cup of coffee w/creamer, 64oz water (30cals)
Pre-Workout Snack:
6pm: 1 Prograde Craver (180cals)
TL;DR Workout: 21 mins - 464 swings. (see below for more complicated breakdown)
Dinner Post Workout:
8.30pm: 1 Can of Amy's Vegetable & Barley soup (140cals)
Pad Thai with Chicken and Sausage. (no clue)
Pad thai was leftovers. maybe 1.5oz dry rice noodles. 1/2lb'ish of meat. Onion, bell pepper, lime juice and a healthy dose of sesame oil. (meat mix was a leftover from day before, I don't usually put cajun sausage in my thai food. It worked out pretty damn good though.)
There might be something else before bed, probably just a decaf coffee though.
Workout:
This was first run through so a bit fluffy. It's the 12 minute workout at the end of the DVD I have been raving about. I tried to do it twice. Didn't make it all the way through the second time around.
Tracy's pacing is 10 swings per 15 seconds. Speed swings are 12 swings per 15 seconds. This pacing makes up most of the entire workout. Each set as listed below took 1 minute to complete including it's rest component.
15 seconds work, 15 seconds rest: (W15/R15)
Set 1) 10 2h swings / Rest / 10 transfers / Rest
Set 2) 12 2h speed swings / Rest / 10 transfers / Rest
30 seconds work, 30 seconds rest: (W30/R30)
Set 3) 10 2h swings / 10 transfers / Rest
Set 4) 12 2h speed swings / 10 transfers / Rest
Set 5) 10 transfers / 12 2h speed swings / Rest
Working into rest component. Each set is 1 minute, the 1h swing portion takes 30 seconds exactly, the 2h swings are working into the rest period.
Set 6) 10 swing transfers (30s work, 30s rest)
Set 7) 10 swing transfers + 2 2h swings
Set 8) (5 1h swings left / 5 1h swings Right) x 2 + 4 2h swings
Set 9) (5 1h swings left / 5 1h swings Right) x 2 + 6 2h swings
Set 10) 10 1h swings Left / 10 1h swings Right + 8 2h swings
Set 11) 10 1h swings Left / 10 1h swings Right + 10 2h swings (45s work, 15s rest)
Set 12) 10 2h swings (15s work, 45s rest)
Total: 12 mins, 266 swings.
Transfers are when you switch hands, ie:
1h swing up with left hand, switch hands at top of swing and come down in right hand.
Swing transfers are a 1h swing + 1 transfer (1 rep made up of 2 swings)
Just to explain my possibly cryptic notation here:
(5 1h swings left / 5 1h swings Right) x 2 + 4 2h swings
is 5 swings left, 5 swings right, 5 swings left, 5 swings right, 4 2h swings - rest.
Some of this info is for you guys, the rest is for own remembrance later while I figure out a standard of notation for myself.
It might look complicated but it really does distract you from the workout. I do know that while the Rif's might be able to walk in and make it up as they go along I will have to plan mine out beforehand to start off. Half the time I can't remember what set I'm on unless I'm making scratch notes on a pad as I finish each set.
Ended up resting about 5 mins and then repeating up to Set 9. I was losing the 1h swings on my left side at that point.
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