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Lobsteriffic's Training Log - Oct. 31st Marathon Here I Come


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Not so much my chest, I feel it more in my shoulders. I'm always super sore from negative chins...those things hurt!

 

Friday, September 11th:

 

One-leg squats (2x20) supersetted with BW rows (1x20, 1x15)

 

I really sucked at the rows. I used the bar placed in the squat rack like this:

 

http://www.ttfatloss.com/wp-content/uploads/2009/06/inverted-row-top.jpg

 

The goal was to do 2 sets of 20 but I was 5 short on the second set.

 

Single-leg hip pop-ups (2x20) supersetted with incline push-ups (2x20)

 

Stability ball sit-ups (2x20) supersetted with V-ups (1x10, 1x7)

 

The routine calls for stability ball v-ups but I forgot to check out how to do those before I left this morning so I just did regular V-ups. I certainly can't do 20 of those in a row.

 

Walked at 5.5 km/h at 10% incline on treadmill for 20 minutes...did some stretching.

 

 

Pre-WO: banana, protein powder + water

Post-WO: oats with blueberries and protein powder

Lunch: salad with greens, radish, cauliflower, carrot, cucumber, and pb dressing; leftover fritatta

Supper: cornbread waffle with pinto bean mole topping

Snack: some frozen grapes

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I really sucked at the rows. I used the bar placed in the squat rack like this:

 

http://www.ttfatloss.com/wp-content/uploads/2009/06/inverted-row-top.jpg

 

Rows are fun =] I had real problems keeping them going at first because of my forearms giving in, but now it's my grip that lets me down =[ And the fact I'm a fatty now haha

 

Keep working hard! (PS i stopped doing hip stretches for the meantime. they were giving my knees and feet bother that i didn't need - I need to find something new!)

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Sunday, September 13th:

 

AM: ~12.5 bike ride in AM...took me about an hour and a half. I felt like my legs could have gone longer but my back and butt were sore.

 

 

banana

lemon pepper tofu with steamed kale; nectarine

strawberries, 2 zucchini muffins with pb & jam

lasagna with zucchini "noodles", spinach, chard, and tofu ricotta; baked cauliflower with chickpea "cheese" sauce; peach

cherries

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Someone bought me a waffle maker for the wedding - I love it!

 

Monday, September 14th:

 

Strength felt good this morning...most of my weights went up and I was able to do more negative chins than usual.

 

Negative Chins supersetted with Squats

BW x 5//95 x 5

BW x 5//95 x 5

BW x 5//105 x 5

BW x 5//115 x 5

BW x 5//115 x 5

 

Standing DB Shoulder Presses suppersetted with Single Leg DB DL's

17.5 x 5//27.5 x 5

20 x 5//32.5 x 5

22.5 x 5//35 x 5

22.5 x 5//35 x 5

22.5 x 5//35 x 5

 

Ab roller with barbell...I think I was doing these wrong because it didn't seem hard. I will double check my form for next week. I did 20 of these.

 

EDIT: okay looked up my form, yeah, I wasn't doing it right. Oh well, next week.

 

After weights did 14 negative push-ups (2 sets of 7) and some stretching.

 

60 min. bellydance class in the evening

 

Pre-WO: banana, protein powder + water

Post-WO: oats with protein powder, blueberries, soy milk, flax, psyllium husk, and agave

Lunch: Texas caviar (black-eyed peas and black beans) with romaine lettuce; apple

Supper: baked black bean and sweet potato flautas; leftover cauliflower; cherries, nectarine

 

Water consumption sucked today.

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Tuesday, September 15th:

 

Ran intervals in AM:

Walk 5 min. @ 5.5 km/h

Run 5 min. @ 10 km/h

Walk 3 min. @ 5.5 km/h

Run 8 min. @ 10 km/h

Walk 3 min @ 5.5 km/h

Run 5 min. @ 10 km/h

Walk 5 min. @ 5 km/h

 

I'm getting better at running at 10 km/h...whereas before I think I was at around 8.5 km/h. I'm not sure why I'm so slow. I've never been a very fast runner.

 

After running did some stretching

 

 

Pre-WO: protein powder + water

Post-WO: shake with protein powder, soy milk, flax, psyllium husk, frozen peach/strawberry/blueberry; nectarine

Lunch: Texas caviar with romaine; apple

Snack: nectarine

Supper: tofu marsala, herbed polenta, leftover zucchini "lasagna"; peach

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Wednesday, September 16th:

 

Incline DB Press // Sumo DL

25x9 // 85x9

25x9 // 85x9

25x9 // 95x9

 

Single Arm DB Row // DB Bulgarians

30x9 // 30x9

30x9 // 30x9

30x9 // 30x9

 

Inch worms: 2 sets of 9 (failed on last rep of last set)

 

Wednesdays on this routine kick my butt...I'm exhausted and dripping sweat afterward.

 

Finished with some stretching.

 

Pre-WO: banana, protein powder + water

Post-WO: oats with protein powder, blueberries, flax, psyllium husk, and soy milk

Lunch: Texas caviar with romaine; orange

Snack: nectarine

Supper: Cajun tofu, refried beans, steamed kale, zucchini; peach

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Curious about your tofu marsala? Do you have a recipe for that? I've just sauteed thetofu and then added marsala wine. I think it could come out much better if I have more of a recipe for it. Do you add earth balance or anything to make it more of sauce? Also interested in the cajun tofu as I like things spicy.

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Both of those recipes are from Yellow Rose Recipes (I just got it a couple of weeks ago). To be honest I didn't care for either of them. However, in the tofu marsala's defense, I changed the recipe quite a bit. She did have margarine and what-not but I omitted it to make it low fat. I can send you the recipe as written if you would like?

 

The Cajun tofu I did follow the recipe but I found it to be quite bland. I'm not sure HOW it was bland, because there was a lot of seasonings in there...honestly I wouldn't recommend the recipe.

 

Not to make the book sound bad or anything...I've tried other things out of the book that were quite good! So far those were the only two flops.

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Thursday, September 17th:

 

Reeeaaaallly didn't want to get out of bed this AM...almost stayed home and slept, but I finally dragged myself out to the gym.

 

Walk 5 min @ 5.5 km/h

Run 10 min @ 10 km/h

Walk 5 min @ 5.5 km/h

Run 10 min @ 10 km/h

Walk 5 min @ 5.5 km/h

 

30 floor push-ups on knees (3 sets of 10)...think it's time to stop doing these on the knees. Eep. They're just not that challenging anymore. Also did some stretching.

 

Pre-WO: protein powder + water

Post-WO: protein powder, flax, psyllium husk, frozen fruit, banana, and soy milk

Lunch: chili; orange

Supper: 2 black bean burgers (no bun), zucchini, tomato

Snack: frozen grapes

 

 

Veggie consumption kind of sucked today. Didn't have any greens for a salad at lunch so I dug some chili out of my freezer. Oh well, back to the salads tomorrow.

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Yay push ups!

 

Friday, September 18th:

 

Didn't get much sleep last night...tossing and turning. Finally feel asleep 1 hour before my alarm went off to go to the gym. *sigh*

 

One-Legged Squats // Body Weight Row

1 x 20 // 1 x 18

1 x 20 // 1 x 15

 

Single Leg Hip Pop-Up // Incline Push-ups

1 x 20 // 1 x 20

1 x 20 // 1 x 20 (ugh this last set was brutal)

 

Stability Ball Sit-Ups // Stability Ball V-Ups

1 x 20 // 1 x 20

1 x 20 // 1 x 19 (lost balance on last rep)

 

Rowing machine for 5 min...stretching.

 

Pre-WO: banana, protein powder + water

Post-WO: oats with blueberries, flax, psyllium husk, protein powder, and soy milk

Lunch: salad with greens, radish, carrot, cucumber, black bean burger, and balsamic vinaigrette; orange

Supper: tamale pie, steamed chard

cheat with chocolate, pb, banana, muffins....blah, feel bloated and gross...overdid it.

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Okay weekend kind of sucked food-wise and I didn't get much exercise. I really need to work on that...I feel like I do really good all week and then the weekend comes and I get off track.

 

Monday, September 21st:

 

Really not feeling well in AM...weight on squats down from last week:

 

Negative Chins // Squat

BW x 5 // 95 x 5

BW x 5 // 95 x 5

BW x 5 // 105 x 5

BW x 5 // 105 x 5

BW x 4 // 105 x 5

 

DB Shoulder Press // Single Leg DB DL:

22.5 x 5 // 35 x 5

22.5 x 5 // 35 x 5

22.5 x 5 // 35 x 5

22.5 x 5 // 35 x 5

22.5 x 5 // 35 x 5

 

I don't know about these single leg DL's...I don't really feel like they are working my hamstrings very much.

 

All through my workout I was feeling kind of queasy...so after I finished the last superset I did some stretching and left.

 

60 min. bellydance class in the evening

 

Pre-WO: protein powder + water

Post-WO: taco "meat" made with TVP and kidney beans

Lunch: taco salad (lettuce + taco "meat" + salsa); peach

Snack: pear

Supper: oats with blueberries, protein powder, flax, and psyllium husk; raisins

Snack: frozen grapes

 

Not enough veggies today.

Edited by lobsteriffic
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They were good...until I gave myself a tummy ache from eating one too many.

 

Tuesday, September 22nd:

 

Really, really didn't want to get out of bed this morning. Not sure why I've been so tired lately, I've been getting loads of sleep. My knee was acting up so I didn't want to run. I did 25 min. on the elliptical, followed by some stretching.

 

Post-WO: oats with blueberries, protein powder, flax, and psyllium husk; peach

Lunch: taco salad (lettuce + taco "meat" + salsa); orange

Supper: lentil and zucchini chimichanga, steamed chard

Snack: apple

 

Was really exhausted all day...

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