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

[ldematto]

Congrats on your non-smoking anniversary!! My 3 year mark was Jan 24th!! it's hard to believe at this point that I ever smoked! It's an incredible feeling!

[Bonnie]

Yes I can't believe I ever smoked either & thanks, congrats on yours too

[Boss Man]

Exrx was listed on a ticky of useful sites by moi. So it was there all along .

[Bonnie]

Eh ?

[Bonnie]

Todays Workout

warm up 3 min

20 minutes treadmill

5 mins @ 20 sec on 10 sec off..@ 8.2 mph
50 sec walk
4 mins same as above
50 sec walk
3 mins same as above
50 sec walk
2 mins 20 sec on 10 sec off... sprinted the 30 seconds.

Treadmill..1.5 incline..5.7 mph..5 mins
Elliptical..level 8..5 mph..15 mins

I find once I get to the 3 minute mark on the sprints I could probably increase the speed, which I did last time.Hamstrings are a bit tight, I did put it to 8.5 in the beginning & freaked myself out.Baby steps I guess.

[Bonnie]

Todays workout

Started off okay..

Bent semi supinated DB row
1 x 6 x 25
2 x 6 x 30
with
Pull ups
1 x 6/4/4
( rows & pull ups do NOT work well together, though I should of already known that )

Front squats
2 x 6 x 75
1 x 4 x 75
with
Lateral jumps with barrier ( 8 " step platform )
3 x 4
with
Arnold press
1 x 6 x 25
2 x 5 x 25
with
MB throws ( upwards )
3 x 4

MB throws over head to wall
3 x 4

At this point I realized I had strained the quads by going down quite far in the squat, that & I'm not used to front squats.I cancelled the after workout run, its just not worth aggravating the already sore muscles.Finally I have realized its wiser to STOP using the muscle.I was doing planks with a row & even that hurt.Its the same situation that stopped my running last summer.

reg prone planks
2 x 1 minute
Side planks
2 x 1 minute
ab curls
3 x 10

Had some time to piss away or would of been to early for work..

front raises
1 x 6 x 10
front to side raises
2 x 6 x 10

It has been 4 weeks since I started adding the extra 20 minute cardio sessions.IF my leg allows me I will finish up this week with extra, then take a break from it for a week or more.I honestly feel well for lack of a better word " beat up " & tired lately.My body fat % did decrease over the last 4 weeks.Though its time for a break from the extra work

[Boss Man]

My post should have said "sticky", not ticky. I posted a list of useful sites some time back and stickied it. Exrx was one of them.

[Bonnie]

I've no clue what exrx is ?

[Boss Man]

You linked to it in one of your above posts.

[Bonnie]

Oh, okay, I'll have a look I post a lot of things between recipes & exercises, articles..

Ohh okay I see, yeah didn't know it was stickied I found it through google, when looking for plyo work

[Boss Man]

No worries .

[Bonnie]

Here is the latest recipe I may try...not sure if its okay to eat chicken thighs ? ..the fat is listed in the nutrition, though I can replace it with chicken breasts I suppose.Has potato, like white ones, haven't eaten that since Christmas & can't even recall the time before that ..pretty sure I've NEVER eaten squash, of any kind.Hopefully the nutrition label is enough evidence & I'm not wandering off into territory I don't want to be in.Boss or les does this look healthy & not the kind of food that would put fat back on me ?

In any recipes I post if it says " have with pita " or any other bread, I don't have that, in fact I will adjust the serving size to fit my carbohydrate quota.Such as the beans & rice, I use 2/3 of a portion to knock the carbohydrates to 30 g, however this has made the protein lower, which I will add some beef in next time.Basically I want to eat like a normal person & still be lean, not to much to ask I think. I'm really not interested in restrictive diets, I don't think those can be utilized for a lifetime of eating, nor are they healthy.

Speaking of healthy the guilt of the way I was cooking my steak finally got the better of me.So now I use my " baby george " rotisserie that has been collecting dust atop my microwave for years.Pop it in the basket & turn the knob, no frying.

http://www.foodfit.com/recipes/recipe.asp?rid=2185

[Bonnie]

Upon checking white potato vs yams, I'll be making a substitution, unless white potato has some nutrients to make it worth eating such a high carbohydrate food.I didn't check the GI rating.

[Bonnie]

Thanks

[Bonnie]

I always eat the skin