Topic: Alinakathryn's Log

[alinakathryn]

I read the http://www.americanparkour.com/component/option,com_smf/Itemid,159/topic,9469.0/ thread on how to make a work out. I have some gaps in this that I could use some help with.

I broke my pinky toe on Christmas day. I'll be using the elliptical at my gym until it is healed completely.

Goals:
Lose 30 lbs
1 pull up
5 knee pushups

Long term goals:
10 pullups
15 push ups
Complete the Akp warm up including the agility section

Workout plan:
I could use some suggestions on this. This one posted by Chris in Amy's log is too difficult:
Warmup
3 Rounds:
5 Jumping Pullups
5 Knee Pushups
5 Jumping Dips
10 Squats

Warmup my idea
(3 rounds)
5 push ups on bench (knees on floor hands on bench or step)
5 squats

4. Strength work (copied from Amy R's log, posted by Chris)
Workout A
Pullup work: 3x3 assisted pullups, there is a machine at my gym
Pushup work: 3x3 Knee pushup negatives

Workout B
Dip work: 3x3 dip negatives, feet on floor hands on bench
leg work: 3x3 squats, 3x3 walking lunges

5. Endurance/MetCon/HIIT: walk, run, walk, run with the running for 30s to 1 min. Starting w/ 10 min (I need to be nice to my foot for about 4 more weeks)
6. flexability/cooldown

[alinakathryn]

Food goals: Reduce coffee intake to 1 mug of coffee per day. (I'm addicted I'll admit it). Replace slowly with Green tea.
Add protein to breakfasts
Eat 2 veggies at each meal. Work on 1/2 plate is veggie, 1/4 meat (palm sized), 1/4 starchy stuff (to reduce from current, I eat too much of this).

5:30 am Peanut butter panda puffs w/ milk
10:30 2 boiled eggs, 2 cups of veggie salad with lettuce, tomatoes and carrots, Light olive oil vinegrette, and slice of Gluten free bread.
1:30pm slice of gluten free bread with about 1.5 tablespoons peanut butter, banana.

[Amy R]

Hello and welcome! Thanks for the encouragement. =) It does look like we're about on the same page. It's nice to see someone else working towards similar goals. Happy training! I'll be excited to see you achieve your goals. 

[alinakathryn]

6:00 am: 1 Boiled egg, banana, 1 pancake w/ 1T peanut butter and syrup, coffee. Vitamins.
Lunch: Olive garden salad, and toscana soup
Supper: roasted chicken sandwich on GF bread, with  way too much light mayo. probably 3T. avacado & tomatoes,
Snacks: GF pretzles, orange, string cheese.

[Chris Salvato]

On the assisted pullups machine start very light - up it to 3 sets of 5 reps (3x5)

Start with like 150# assist.  Every time you go in to do them, decrease the assist by one increment (usually 5-10#) but keep the reps/sets the same.  You will progress very quickly like this.

You can do your HIIT with rowing or cycling as well, to mix it up.  I suggest rowing, if you have it available -- it will really work your whole body and stimulate the hormones you need to lose weight!

Also, try the tabata method with your squats (and other workouts as you get stronger/lighter).  Tabata is to do 20 secs of work, as hard and fast as you can with 10 sec rest.  Record how many reps you did in each round, when possible.  You want to shoot for at least 20 squats in 20 seconds at first.  This will be a great workout to do that only takes 4 minutes!

[alinakathryn]

Weight loss Tracking
1/12/09  165.0
1/19/09  171.0 (ugh!)

[alinakathryn]

1/12/09 Food
Breakfast: peanut butter panda puffs w/ skim milk, boiled egg, coffee
Lunch: palm sized chicken breast meat, on GF bread, w/ light mayo, about 3/4 cup dill pickles, 1 large orange.
Snack: Green tea (subbing for coffee)
Supper: didn't get to eat until very late 8:00 or so and that usually causes me to over eat and eat badly. I had some nut and fruit trail mix, 2 boiled eggs, and other stuff I just can't remember my youngest daughter started bleeding from her ear and we had an emergency trip to the Dr office.

Exercise today:
Warmup:
3x5 wall pushups
3x5 squats

I didn't feel warm after this.

then I went to workout A
3x5 assisted pullups at 130lbs (this was too easy)
3x3 negative Knee push ups (Thanks Muse  )

Now I finally felt warm So I did the work out again
2x5 assisted pullups at 115lbs (this was work)
3x4 assisted pullups at 115lbs couldn't do the last one.
3x3 negative Knee push ups
3x4 lunges just for good measure.

Met/con:
10 minutes HIIT. Man did it kick my tush. I loved it though, got that runner's high after it.

Now that I know better what I can do, I think I need to revamp this a little. A slightly more strenuous warm up is necessary. Legs and dips tomorrow. That is if I'm not in Dr's offices all day with the little one.

[Amy R]

Seems like you're off to a great start with the workouts! Do you like the green tea? Whenever I don't drink it for a while, I have to get used to it again...but I do get used to it after a while. Lemon juice might help. I hope everything is well with your daughter.

[Chris Salvato]

Wow!  You did a ton of pullups!

For strength, stick to lower sets and reps.  Drop the assist down to, say, 105 and do 3x5.  Don't overdo it on the strength because you will set yourself up to be sore and have stagnant progress.  You want it to be VERY hard at the end then advance the weight anyway.  The first few times you just find your niche   YOu want to advance by the same amount (maybe 10# to start) until you can't advance that much anymore.  Example.

Day 1 - 3x5 @ 100 assist
Day 2 - 3x5 @ 90 assist
Day 3 - 3x5 @ 80 assist
Day 4 - 3x5 @ 70 assist with a failure
Day 5 - 3x5 @ 65 assist (notice only a 5# jump here, not 10#)

This will get you blazingly fast results -- hopefully a set of 5 pullups in only 2 months or so!

[alinakathryn]

Wow!  You did a ton of pullups!

Thank you I was pretty proud too.

For strength, stick to lower sets and reps.  Drop the assist down to, say, 105 and do 3x5.  Don't overdo it on the strength because you will set yourself up to be sore and have stagnant progress.  You want it to be VERY hard at the end then advance the weight anyway.  The first few times you just find your niche   YOu want to advance by the same amount (maybe 10# to start) until you can't advance that much anymore.  Example.

I'm not sure I followed. I'm a hint of sore today (good sore).  If I'm too sore it could slow my progress, correct? To build the strength lower number of sets and reps with less assist, right?

Plan for today:
Warm up 3 rounds
7 wall pushups
10 squats
5 pullups @ 130 assist

Workout B
Dip work: 3x3 dip negatives, feet on floor hands on bench
leg work: 3x10 squats
3x5 walking lunges

Met/con
10 min HIIT on the elliptical try to add 1 extra minute for 11 minutes.

[alinakathryn]

1/13/08
Breakfast: peanut butter panda puffs and milk
Lunch: guacomole homemade, with light tortilla chips and 2 oz melted cheese
Snack: Green tea, organic nut and dried cranberries mix from publix
Supper: pork chop, 1/2 cup rice, 2 cup salad, chick peas, 2T dressing

Warm up
7 wall pushups
10 squats
5 pullups @ 130 assist

Workout B
dips 3x3 @ 130 assist
leg work 3x10 squats
3x5 walking lunges

Met/con: 11 minutes HIIT
Stretching

Should I be doing some crunches or extra ab work in with this? I know that a lot of the exercises also work the core area.

THanks
Alina

[alinakathryn]

1/14/09 No exercise. Didn't keep good track of food,
breakfast: 2 small pancakes, w/ peanut butter and syrup
lunch: 1/2 chef salad, and 1/2 spud from Mcallisters, w/ ranch and sour cream
Supper: Homemade tomato soup and grilled cheese on GF bread.

1/15/09 During my sleep last night, my neck decided to spasm. I may have to take another rest day, darn it.
Breakfast: 2 small pancakes, w/ peanut butter and syrup
Snack: nut thins 8
Lunch: Homemade tomato soup and grilled cheese on GF bread.

[TraceuseDS]

Should I be doing some crunches or extra ab work in with this? I know that a lot of the exercises also work the core area.

Hey Alinakathryn, it looks like you're off to a good start. It's great that you've started a training log! You're right - a lot of the exercises you're doing right now DO work the core area already. You'll probably notice your abs/back/etc. getting stronger with just the exercises you're doing right now, so you probably don't NEED to add more abs-specific exercises unless you really want to. If you want to help that along even more, though, I'd suggest doing exercises that would help increase functional core strength. If you do QM, for example, that kind of core strength will help you a lot more in parkour than the kind of core strength you'd get from doing situps.

Hope that helps!

[Chris Salvato]

1/14/09 No exercise. Didn't keep good track of food,
breakfast: 2 small pancakes, w/ peanut butter and syrup
lunch: 1/2 chef salad, and 1/2 spud from Mcallisters, w/ ranch and sour cream
Supper: Homemade tomato soup and grilled cheese on GF bread.

1/15/09 During my sleep last night, my neck decided to spasm. I may have to take another rest day, darn it.
Breakfast: 2 small pancakes, w/ peanut butter and syrup
Snack: nut thins 8
Lunch: Homemade tomato soup and grilled cheese on GF bread.

Is there a reason you are eating pancakes with syrup every morning?

I agree with Carrie, though, on your abs

[alinakathryn]

Is there a reason you are eating pancakes with syrup every morning?

I agree with Carrie, though, on your abs

Convieniance mainly, I know its not good for weight loss. Protein would be better. Let me go re-read your article on diet. Ok I'm back. I need to have protein at breakfast along with veggies and/or some fruit. Sounds like omlets are in my future. Or Mini quiche's with out a lot of cheese.

On a good note my neck is feeling much better today. I'll be back at the gym.

[Chris Salvato]

Yeah, omelets or Quiches would be a much better choice!  Good work on correcting this.  I am glad you see that the pancakes definitely need to go!

[alinakathryn]

Yeah, omelets or Quiches would be a much better choice!  Good work on correcting this.  I am glad you see that the pancakes definitely need to go!

Speaking of which I had forgotten how well protein in the morning helps.
Breakfast: 1 egg, 1 egg white omelet with mushrooms, small orange
Lunch: Chicken almond salad (chicken 4 oz, 2T light mayo, lemon juice, 1 oz almonds), w/ 1 cup grape tomatoes, and 1 cup dill pickles, 1 small slice GF bread. Trying to reduce the starch intake. Dessert: Green tea (wanted coffee).
Snack: handful of raw almonds and 4 dates
Supper: breakfast scramble (kilbasa, rice, eggs, egg whites, & cheese) about a cup of it

[alinakathryn]

UGH!!!! I weighed in at 171 today. That's 6 lbs in one week.    Obviously I need to pay better attention to my diet.

Just to remind myself my nutrition goals:
Protein for breakfast
Add 2 veggies to other meals, Try to have 1/2 of food be veggies, 1/4 protein, and 1/4 to no starch.
Slowly replace coffee w/ green tea.
Have healthier snacks

[alinakathryn]

Breakfast: 1 egg, 2 egg white omlet, w/ mushrooms, and 1T shredded cheddar.
Snack: 1 oz almonds, 1/2 serv GF pretzles, 1 med orange, Boiled egg
Supper: chicken, chick peas, fresh green beans, carrots, all mixed into a stirfry. with tahini, and lemon juice, and tamari, Lots of veggies and not much starchy stuff,

Went to check out a new gym today. I liked it.

Exercise:
Warm up:
3x10 squats
3x5 pullup rows? I didn't see the pull up assist machine until after I had done them I used a free weight bar on a stand. I did check to make sure it was sturdy. mostly with my feet on the floor and my body angled, then the pull up motion.
3x7 wall push ups

Work out upper:
3x5 knee push up negatives
3x5 assisted pull up @ 115lbs
3x1 plank for 30 seconds each

Elliptical/HIIT for 12 minutes
Rowing machine thing 7 minutes.

[Chris Salvato]

UGH!!!! I weighed in at 171 today. That's 6 lbs in one week.    Obviously I need to pay better attention to my diet.

Just to remind myself my nutrition goals:
Protein for breakfast
Add 2 veggies to other meals, Try to have 1/2 of food be veggies, 1/4 protein, and 1/4 to no starch.
Slowly replace coffee w/ green tea.
Have healthier snacks

Take it one day at a time.  Small improvements, consistently, every day.

You will get there.

Take measurements of your waist, hips, chest, arms and theigh.  Stop using the scale.  You are doing some pretty high intensity strength work and you will build muscle.  Nip negativity in the bud by focusing on what matters -- and what matters is NOT what is on the scale at this point.