Thanks to Chris at Conditioning Research, AGAIN!, for posting a clip of Patrick Diver from Greyhound Fitness doing some HIT workouts. I also have (in the past) watched some Dr. McGuff videos. They are a good reminder that this workout will work ONLY IF the intensity (LOAD and TUL) is through the roof. I can already tell I didn't lift enough weight. I need to really push it next session.
I'm still going to wait the seven days until my next session, but I will be going to yoga Thursday and walking tomorrow (I hope) so it won't all be couch potato city until then :) I also may take advantage of nice weather and get a short run in!
I went to bed around 9-9:30 last night and set the alarm for 5:15 -- shifting my schedule back about an hour. I felt great today. That is the better schedule for me - I wake up early anyway so why not shift to match my rhythm?? Too bad I blew it tonight -- it's already 10:30 (thanks to work). I have to hit the sack!
11.03.2009
11.02.2009
First Workout
First, thanks to my new visitors/commenters. I love the input :)
The rest I've taken has been a success. I haven't "worked out" since I've been sick. Except for the golfing while visiting my parents, I haven't done much of anything except some incidental walking here and there. And I feel great - I feel slimmer and more rested and was ready to hit the gym.
Sunday I did the first (what I'll consider a baseline) BBS-style workout. Here are my baseline numbers - keep in mind that I'm timing myself. This gym has LifeFitness machines.
Fasted (except coffee), in vibrams :)
100 skips
Leg extension: 45# x 66 sec
Seated Leg curl: 40# x 68 sec
Chest press: 40# x 93 sec
Seated row: 40# x 74 sec
Shoulder press: 30# x 58sec
(I progressed with 8-10 second concentric and eccentric action until I "failed" in the positive (concentric) press or pull action; held the contraction on each rep for a second or so pause.)
16.74 second flexed arm hang (chin above bar)
(Trying to get myself up to a certain range in several activities based on various fitness tests - more on this in another post)
Bike sprints: 20 second sprints with 1:30-2:00 min rest period - 4 sprints (10 minutes total)
I felt "shaky" and like I was "buzzing" a little bit after the workout, but not totally exhausted. I only did 4 sprints because I felt a definite drop-off in the last sprint and was feeling pretty spent on the bike, even after only a few minutes.
Notice there is no leg press - the gym doesn't have one (I was a little shocked by this). I may do the extensions and curls for a few weeks just to see how I progress, but I will sub a leg press at some point - my other gym has one (different machines, of course). I will comment to my gym to get one!
I chose the weights by "testing" the weight and picking something I thought I could do for about 6-10 reps at normal speed. Most of these felt like the right weight with which to start. I'll look for this in more detail in Dr. McGuff's book to make sure I'm using the right weight.
I took Asclepius' advice and added some sprints to this session, keeping in mind Keith's drop-off advice, to keep it to one short, intense session on this day and then maybe do some "active rest" work later in the week. I'll also be trying to read myself and my recovery from this workout - partly to determine whether I've been overtraining and how fast I recover and partly to determine what my goal-loads should be for the next workout.
The rest I've taken has been a success. I haven't "worked out" since I've been sick. Except for the golfing while visiting my parents, I haven't done much of anything except some incidental walking here and there. And I feel great - I feel slimmer and more rested and was ready to hit the gym.
Sunday I did the first (what I'll consider a baseline) BBS-style workout. Here are my baseline numbers - keep in mind that I'm timing myself. This gym has LifeFitness machines.
Fasted (except coffee), in vibrams :)
100 skips
Leg extension: 45# x 66 sec
Seated Leg curl: 40# x 68 sec
Chest press: 40# x 93 sec
Seated row: 40# x 74 sec
Shoulder press: 30# x 58sec
(I progressed with 8-10 second concentric and eccentric action until I "failed" in the positive (concentric) press or pull action; held the contraction on each rep for a second or so pause.)
16.74 second flexed arm hang (chin above bar)
(Trying to get myself up to a certain range in several activities based on various fitness tests - more on this in another post)
Bike sprints: 20 second sprints with 1:30-2:00 min rest period - 4 sprints (10 minutes total)
I felt "shaky" and like I was "buzzing" a little bit after the workout, but not totally exhausted. I only did 4 sprints because I felt a definite drop-off in the last sprint and was feeling pretty spent on the bike, even after only a few minutes.
Notice there is no leg press - the gym doesn't have one (I was a little shocked by this). I may do the extensions and curls for a few weeks just to see how I progress, but I will sub a leg press at some point - my other gym has one (different machines, of course). I will comment to my gym to get one!
I chose the weights by "testing" the weight and picking something I thought I could do for about 6-10 reps at normal speed. Most of these felt like the right weight with which to start. I'll look for this in more detail in Dr. McGuff's book to make sure I'm using the right weight.
I took Asclepius' advice and added some sprints to this session, keeping in mind Keith's drop-off advice, to keep it to one short, intense session on this day and then maybe do some "active rest" work later in the week. I'll also be trying to read myself and my recovery from this workout - partly to determine whether I've been overtraining and how fast I recover and partly to determine what my goal-loads should be for the next workout.
10.26.2009
Decisions, Decisions
Okay, no progress on the website front...yet. I was a little wiped out from my first cold in over a year, probably 18 months. I guess my immune system is better but not invincible, especially coupled with being out in the cold and rain and the extra stress I have been under. I'll have to keep that in mind.
But I did decide on what my strategy is for the next few months. I'm going to "re-do" the Super-Slow, Big-5, Body by Science, whatever you want to call it, experiment - with a few tweaks. I listened to a Super Human Radio interview on the subject while traveling this weekend and have a routine I want to try out. I think this will suit my "less motivated," stressed, and frustrated mindset :)
It will look like this:
Sunday - major workout of the week, 5 exercises (leg press, push up/chest press, chin/pull down, shoulder press, back row) -- all superslow, holding the contraction just a bit.
Wednesday - minor workout of the week (bicep, tricep, side raise, calf raise) -- bascially tweaking the smaller muscles, still super-slow
This takes the BBS workout and adds some stuff I heard during the interview, like the second smaller workout during the week.
Also in my routine will be:
Thursday - Yoga
Tuesday, Friday, Saturday - some version of walking, running, MetCon, skipping, yoga
Monday - total rest day
That's the GOAL. Absolutes are Sunday and Wednesday workouts.
And as for the diet. Trying to go for more grass-fed -- which might be hard with no kitchen for the next few months. Living with construction is going to be trying, for sure. That said, I may bum some kitchen time off of friends and family and do some batch cooking.
I also want to get into a better habit of eating more vegetables -- we are good about it, but the preparation of them makes me a little lazy. I likely will eat a few more root vegetables during this time of year, and I'll be adding Greek yogurt and kefir, but limiting other dairy.
Workouts start Sunday. I plan to use this week as some "active rest" and take a few walks or do some moderate cardio in gearing up for the new cycle.
But I did decide on what my strategy is for the next few months. I'm going to "re-do" the Super-Slow, Big-5, Body by Science, whatever you want to call it, experiment - with a few tweaks. I listened to a Super Human Radio interview on the subject while traveling this weekend and have a routine I want to try out. I think this will suit my "less motivated," stressed, and frustrated mindset :)
It will look like this:
Sunday - major workout of the week, 5 exercises (leg press, push up/chest press, chin/pull down, shoulder press, back row) -- all superslow, holding the contraction just a bit.
Wednesday - minor workout of the week (bicep, tricep, side raise, calf raise) -- bascially tweaking the smaller muscles, still super-slow
This takes the BBS workout and adds some stuff I heard during the interview, like the second smaller workout during the week.
Also in my routine will be:
Thursday - Yoga
Tuesday, Friday, Saturday - some version of walking, running, MetCon, skipping, yoga
Monday - total rest day
That's the GOAL. Absolutes are Sunday and Wednesday workouts.
And as for the diet. Trying to go for more grass-fed -- which might be hard with no kitchen for the next few months. Living with construction is going to be trying, for sure. That said, I may bum some kitchen time off of friends and family and do some batch cooking.
I also want to get into a better habit of eating more vegetables -- we are good about it, but the preparation of them makes me a little lazy. I likely will eat a few more root vegetables during this time of year, and I'll be adding Greek yogurt and kefir, but limiting other dairy.
Workouts start Sunday. I plan to use this week as some "active rest" and take a few walks or do some moderate cardio in gearing up for the new cycle.
10.20.2009
Tale of the Tape
No weight.
27.5" at waist
18.5" at thigh (this is where I've noticed an increase)
Pinch - 11 with caliper at iliac crest or whatever the one pinch site is called
These measurements are okay, not great. The waist is bigger than in the past. The thigh? Up an INCH! O.M.G. The pinch is hovering around the same level, which is not bad, but not good either. I look okay naked some of the time. I'm sure my hips are bigger. The hip/thigh/butt area is the most concern. Stomach second. Arms third. As usual. Except hip area has exchanged places with stomach on the concern list.
The goal is to lose a few inches all around and get that damn body fat down.
**I must confess that I've been reading that pinch for YEARS as 11, but I just realized it's really 12 - they go up by two. For consistency's sake, the reading will just remain the same, but I'll know that it's actually more :(
The Program to get there?
Honestly, I'm not sure yet. I have caught a little bug (the first in over a year!), so I'm going to take it easy while I'm out of town this weekend. Some walking, perhaps, golf too. Maybe a bodyweight routine IF I'm feeling better on, say, Saturday. And while I'm doing that, I'll try and come up with a routine that might work. And think about a few tweaks to my diet.
This is the hard part, right?
27.5" at waist
18.5" at thigh (this is where I've noticed an increase)
Pinch - 11 with caliper at iliac crest or whatever the one pinch site is called
These measurements are okay, not great. The waist is bigger than in the past. The thigh? Up an INCH! O.M.G. The pinch is hovering around the same level, which is not bad, but not good either. I look okay naked some of the time. I'm sure my hips are bigger. The hip/thigh/butt area is the most concern. Stomach second. Arms third. As usual. Except hip area has exchanged places with stomach on the concern list.
The goal is to lose a few inches all around and get that damn body fat down.
**I must confess that I've been reading that pinch for YEARS as 11, but I just realized it's really 12 - they go up by two. For consistency's sake, the reading will just remain the same, but I'll know that it's actually more :(
The Program to get there?
Honestly, I'm not sure yet. I have caught a little bug (the first in over a year!), so I'm going to take it easy while I'm out of town this weekend. Some walking, perhaps, golf too. Maybe a bodyweight routine IF I'm feeling better on, say, Saturday. And while I'm doing that, I'll try and come up with a routine that might work. And think about a few tweaks to my diet.
This is the hard part, right?
New Vit D results
My six month test is back. I've been supplementing with 1000 to 2000 IU per day. The Grassroots site states that for every 1000 IU you take as a supplement, it is supposed to raise your Vit D levels by 10 ng/mL. Thus, I expected a jump of at least 10, if not 20, ng/mL in my results. I've been trying to get outside more as well, but that is what it is...I work in an office, what can I say.
Anyway, here's the results:
Date of Test: 03/23/2009
D2 - 6 D3 - 24 Total - 30 (ng/mL)
Date of Test: 10/17/2009
D2 - 0 D3 - 31 Total - 31 (ng/mL)
I raised my D3 by 7 ng/mL, but my D2 levels went down by 6 ng/mL. Total only up by 1 ng/mL!
You may remember that my doctor did a Vit D test as part of a physical a little over a year ago and my D levels were so low he gave me a megadose - 50,000 IU over a month - in order to try and bring the levels up. That's why I'm doing the Grassroots Health study - so I can track my levels. Still low. What does this mean? Why aren't they climbing? And what does it mean for my health? Here's part of the "Call to Action" from the Grassroots site:
Many of you probably already know some of this, but it appears that Vitamin D is very important to many aspect of our health. And we were made to be out in the sun a lot more than we are today. Of course our ancestors sought shelter, but much of their day had to be spent outdoors in the sun, just due to the way they lived. Hunting, gathering, playing, and not having all of the conveniences - sturdy houses, TVs, computers - that keep us indoors away from our Vitamin D factory -- the sun.
The Call to Action ends with this:
So I'd like to raise mine even more -- shooting for another 10 ng/mL. Getting out in the sun will be tough now as the weather turns colder and the sun is less potent here in the metro DC area. But I'll keep taking my 2000 IU per day, maybe more, and try to get outside more, especially on weekends and lunch hours, even if all I do is stand in the sun!
Check out the site to learn more and see how the results are falling thus far:
http://www.grassrootshealth.net/
Anyway, here's the results:
Date of Test: 03/23/2009
D2 - 6 D3 - 24 Total - 30 (ng/mL)
Date of Test: 10/17/2009
D2 - 0 D3 - 31 Total - 31 (ng/mL)
I raised my D3 by 7 ng/mL, but my D2 levels went down by 6 ng/mL. Total only up by 1 ng/mL!
You may remember that my doctor did a Vit D test as part of a physical a little over a year ago and my D levels were so low he gave me a megadose - 50,000 IU over a month - in order to try and bring the levels up. That's why I'm doing the Grassroots Health study - so I can track my levels. Still low. What does this mean? Why aren't they climbing? And what does it mean for my health? Here's part of the "Call to Action" from the Grassroots site:
Vitamin D Scientists’ Call to Action Statement
We are aware of substantial scientific evidence supporting the role of vitamin D in prevention of cancer. It has been reasonably established that adequate serum vitamin D metabolite levels are associated with substantially lower incidence rates of several types of cancer, including those of the breast, colon, and ovary, and other sites.
We have concluded that the vitamin D status of most individuals in North America will need to be greatly improved for substantial reduction in incidence of cancer. Epidemiological studies have shown that higher vitamin D levels are also associated with lower risk of Type I diabetes in children and of multiple sclerosis. Several studies have found that markers of higher vitamin D levels are associated with lower incidence and severity of influenza and several other infectious diseases.
Higher vitamin D status can be achieved in part by increased oral intake of vitamin D3. The appropriate intake of vitamin D3 for cancer risk reduction depends on the individual’s age, race, lifestyle, and latitude of residence. New evidence indicates that the intake should be 2000 IU per day. Intake of 2000 IU/day is the current upper limit of the National Academy of Sciences, Institute of Medicine, Food and Nutrition Board. New evidence also indicates that the upper limit should be raised substantially. The levels that are needed to prevent a substantial proportion of cancer would also be effective in substantially reducing risk of fractures, Type I childhood diabetes and multiple sclerosis.
Many of you probably already know some of this, but it appears that Vitamin D is very important to many aspect of our health. And we were made to be out in the sun a lot more than we are today. Of course our ancestors sought shelter, but much of their day had to be spent outdoors in the sun, just due to the way they lived. Hunting, gathering, playing, and not having all of the conveniences - sturdy houses, TVs, computers - that keep us indoors away from our Vitamin D factory -- the sun.
The Call to Action ends with this:
...aim for 40-60 ng/ml, unless there are specific contraindications. Contraindications are extremely rare, and are well known to physicians. No intervention is free of all risk, including this one. Patients should be advised of this, and advised in detail of risks that may be specific to the individual.
Any risks of vitamin D inadequacy considerably exceed any risks of taking 2000 IU/day of vitamin D3, which the NAS-IOM regards as having no adverse health effect.
So I'd like to raise mine even more -- shooting for another 10 ng/mL. Getting out in the sun will be tough now as the weather turns colder and the sun is less potent here in the metro DC area. But I'll keep taking my 2000 IU per day, maybe more, and try to get outside more, especially on weekends and lunch hours, even if all I do is stand in the sun!
Check out the site to learn more and see how the results are falling thus far:
http://www.grassrootshealth.net/
10.19.2009
Monday Morning
I'm all over the place lately -- as you may notice from my posts and workouts. The EDT seems like it could be great, but I'm not really ready to start an experiment with so much going on. I'll put it in the hopper for a few months from now.
My goal (yes, a GOAL) is to shed "this" fat. No worries about muscles and strength. What is this fat? Same fat I've been carrying. Is my goal crazy? I'll take some measurements tonight to set this all up and you can judge for yourself. I've been avoiding taking these measurements because I don't want to see the results.
Don't worry, metcons and "strength-cardio" will be part of my workouts, so I won't be giving that up, just shifting the focus. Thanks to Keith, I'll also be using the drop-off technique for many of my workouts. It makes a lot of sense, and I'd read about it before (theorytopractice.wordpress.com) ... sometimes it just takes that kick in the glutes :)~ And I'll be brutally honest about my nutrition.
On to today's workout:
Conditions: 5:55 AM, fasted (only water), at home
Using 15 LB dumbbells (except one round of warmup with 10 LB) did:
5x5 one arm snatch, each arm
Single-leg DL - reps of 10, 7, 5 (approximately)
16 minutes elliptical, low-moderate intensity.
Took me 35 minutes.
I really am moving to WordPress. Once I figure out the "pages" and how to get some photos to load up, I'll have a workout log, food log, journal entries (more substantive stuff including op-eds, nutrition information, and reflections on workouts, I hope), and a goals page. I'm such a loyal girl, I'm resisting change.
My goal (yes, a GOAL) is to shed "this" fat. No worries about muscles and strength. What is this fat? Same fat I've been carrying. Is my goal crazy? I'll take some measurements tonight to set this all up and you can judge for yourself. I've been avoiding taking these measurements because I don't want to see the results.
Don't worry, metcons and "strength-cardio" will be part of my workouts, so I won't be giving that up, just shifting the focus. Thanks to Keith, I'll also be using the drop-off technique for many of my workouts. It makes a lot of sense, and I'd read about it before (theorytopractice.wordpress.com) ... sometimes it just takes that kick in the glutes :)~ And I'll be brutally honest about my nutrition.
On to today's workout:
Conditions: 5:55 AM, fasted (only water), at home
Using 15 LB dumbbells (except one round of warmup with 10 LB) did:
5x5 one arm snatch, each arm
Single-leg DL - reps of 10, 7, 5 (approximately)
16 minutes elliptical, low-moderate intensity.
Took me 35 minutes.
I really am moving to WordPress. Once I figure out the "pages" and how to get some photos to load up, I'll have a workout log, food log, journal entries (more substantive stuff including op-eds, nutrition information, and reflections on workouts, I hope), and a goals page. I'm such a loyal girl, I'm resisting change.
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