What's up guys?! It's Monday...and it's actually my Monday...so ugh. Even more ugh is that I go back to nights this week. Not 8 in a row, thank God. It's just 3. But I am super psyched to be going back to that "so can I have this snack before or after midnight and when am I even going to work out" baloney....not.
So the rest of last week was awesome. I was off for 3 days in a row and I loved it. Just kinda spent the time going to the gym and hanging out. Even got a little outside time, which was nice. Kept to my diet without any major slip-ups. I'd say I was in pretty good shape. I focused a lot on just trying to eat only when I was hungry. I did really well with this, which was pleasantly surprising. I just recently finished cleaning up our office from the wedding so I forced myself to sit at my desk instead of somewhere in close proximity to the kitchen and this helped a bit. The downside was that with having all the days off, I just wasn't getting super hungry so I was only eating like 1000 calories a day. Not quite a sustainable plan, but for a couple days it was ok. In the meantime, I started drinking upwards of 15-18 cups of water a day so I'm well-hydrated and peeing like a crazy person!
Also...after my last post, Matt convinced me to get a notebook. I officially gave in. It's ok though because it's small and cute and says "gotta start somewhere" on the front. Thanks Target!
Thursday was a gym day. Endurance day...ugh.
For time
2000m row
100 single unders
Rest 5 mins
3 mile bike
100 single unders
This workout was quite the spicy wench. Endurance Thursdays are all about finding a pace you can maintain for a long period of time. I think I found it? So for the row I was maintaining about a 2:10-2:15 per 500m pace so it took me like 9 minutes and change to do the row. The jump roping wasn't too intimidating. I honestly don't mind jump roping....as long as it doesn't make me need to pee. The mental battle began once I was a mile in on the bike. My legs were just worn out by that point so it was a little harder to maintain a decent pace with that one. Luckily Get Low came on, which I realized has a decent beat that I can bike to, so that got me through the last mile and a half and I just tore through the jump roping. I wasn't stopping for anything. I finished around 26 minutes, which is about where the rest of the women were finishing. It wasn't the worst endurance Thursday but it was certainly tough.
Friday we went again. Friday's workout was a little more fun. Except it meant hopping on a bike again...
5x6 deadlift with tempo, 65-70% of 1RM
4x8 dumbbell overhead tricep extensions with tempo
then
5 rounds for time
3+3 rotational med ball throws
6 toes to bar
12 calories on the bike
My deadlifts are starting to feel really great. I did 105 pounds the whole time, which is 65% of my 1RM and it borderline felt a little easy. Guess it's time to start pushing it a little more! The tricep extensions I got a little overzealous and used a 20 pound dumbbell. That was dumb, way too heavy after the 2nd round, but I got through it. The workout was a nice little sprint with the short rep scheme, which are my favorites. There's something cathartic about throwing a ball at a wall as hard as you can. I can't do toes to bar yet so I ended up doing knee tucks, which lemme tell ya my abs were feeling that one afterwards. I kinda hope we start doing more of those in the future because I like doing them. Then with the biking I ended up hopping on one of the older bikes, which I've discovered are easier than the new bikes they just got, so I was crushing 12 calories right around a minute, which is a good time for me. All in all, good workout to get the weekend started!
Saturday I worked the evening shift and it was thankfully busy so didn't have a ton of time for munching on things to keep me awake. I was very happy about that, except it meant I came home starving and just went to bed because it was 9PM.
We'll get to Sunday in a hot minute. Today we were back at the gym.
5x3 front squat with tempo, 70-75% of 1RM
5x8 dumbbell bicep curls with tempo
then
"Jackie"
For time
1000m row
50 thrusters with an empty 45 pound bar
30 pull-ups
The front squats felt ok today. I went for 70% of my 1RM which was 125 pounds. I need to fix my form a little bit with these because the way I did my first few rounds I wasn't really feeling it in my quads. I think I got it ok by the last round. For the dumbbell curls I used 12 pounds dumbbells, which felt a little on the lighter side. Then there was Jackie. I don't know who this Jackie chick is but I don't like her. In fact, I'd rather do Fran again. The row wasn't too bad. With all the rowing in the past couple weeks I'm actually getting decent at maintaining a pace when going more than 500m so it really wasn't the worst part. The real worst part was the thrusters. 50 thrusters all at once is a lot. I decided right from the beginning that I was going to do rounds of 10 and man my quads didn't even like that. Instead of the pull-ups I just did my normal ring rows, which 30 was unpleasant but not undoable. My time ended up being 11:48, which definitely put me at one of the last people done. Damn you, thrusters. Now my quads can't really decide if they wanna be sore or not.
So yesterday was our 1 month check-in with Melissa where we actually meet with her face to face as opposed to our weekly email check-ins. She put us both on the In Body scanner, which looks at your weight, your skeletal muscle mass, your body fat mass and where the muscle is distributed in your body. I was really happy to see that compared to the last time I was on the In Body, I lost like 8.5 pounds....but then it also told me that my body fat percentage went up and my skeletal muscle mass went down. So that was a little deflating to see. But I guess it can be a little fickle at times, especially with women (go figure), so we were told not to get too hung up on those numbers. Our next check-in will be in a month so hopefully it'll like us a little better. The one thing I DID find out was interesting is that I'm actually supposed to be trying to eat the prescribed macros, not working to come in under them. Oops. Definitely been doing that one wrong for the past couple weeks. I was more using them as guidelines for "this is your limit, don't exceed it," which it still technically is but I need to work just a little harder to actually be trying to eat to that limit. Melissa ended up changing things up a bit for me because I find it very easy to exceed my fat intake, very difficult to hit my carb/calorie goal and I feel like crap when I hit my protein goal. So now we're trying out slightly lower calorie goal with less carbs and protein and a teeny bit more fat. We'll see if that helps. But trying to actually hit my daily goals is going to take a lot more planning and work than I've done so far. Honestly maybe it's best I did it wrong at first because now it won't feel as overwhelming to be eating healthy AND hitting my macros. I'll keep you posted on that.
Overall, it's been a really good month so far. I got over some hurdles I didn't think I would like working out after working a night shift or working out on average 3 days a week for an entire month, or even logging my food consistently for an entire month. I've made some really positive changes. There were some mistakes, but I'm doing much better for myself than I was before now that's for sure! I even relented and took my measurements today, which I was dreading doing. But it'll be nice to use that as a progress indicator when the In Body decides to be a jerk again.
Let's see what else do we have to chat about. Oh yeah our meals for the week!
Our first one is a bruschetta chicken with roasted zucchini on the side. It's basically a chicken cutlet we threw in the sous vide and we'll put diced up tomato and mozzarella on top. Easy peasy. Then the second meal is a one pot turkey meatballs, rice and peas that I found on pinterest awhile ago.
All that's left now is for me to figure out when I'm going to the gym this week. It seems like a bad week to strive for 4, but I'm gonna try my darnedest.
I think that's all I have for now. Well it needs to be since I have to get ready for work now. But you're probably sick of reading by now anyway :P
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