148.8lbs
Schedule:
M - core circuit/bonus back
T - 1.5 mi walk (stroller still)
W - core circuit/bonus legs
R - 1.5 mile walk
F - core circuit/bonus back
St 1.5 mi walk
Sn 1.5 mile walk
Starting note: core! Core does not mean abs But abs are part of the core! The core consists of abdominals, hip flexor and other hip attachers as well as back muscles. A large part of me wants to skip these core circuits and get back to doing weights and more of a bodyrock style workout instead. I have felt a little sore and uncomfortable around my incision after just plain weight circuits though and I'm afraid to do more at this time. However, I hate doing specific core work when I am so fat you can't even tell that I have muscles in my torso...for all I can see right now it could be a bunch of fat holding up fat. I guess I'll give this a try this week and see how it goes. Core IS important (I'm trying to persuade myself by telling myself it will make me a better climber and help get rid of my currently horrible back pain) as I'm sure 2.5 months of bedrest has me weaker than I think. I just prefer to work on core functionally instead of isolating it.
Circuit 1
Warm up:
10s/10s -- 10x (3:20)
Supermans
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10/30s -- 10x (6:40)
30s elbow plank holds (knees)
30s single leg plank on hands
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2rft
Supine heel touch abs 10x each
Elbow plank butt raise 10x
Side plank dip 10x each
Stiff leg Db dEadlift #20s(d1), 25s(d2), 30s(d3) -10x
Time: 5min/4:31/3:47
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Bonus back!
3rft:
Lat pull down c2b #86- 15x
Inv row underhand - 15x
Time: 6:05
Total workout time: 21:05
Monday's post workout note: this was more challenging than I thought especially all the core stuff at the beginning. Killed my shoulders too. The 1 leg plank and plank butt lifts hurt my incision but no pain there the next day so we forge ahead!
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Insert bonus legs instead on Wednesday
3rft
Sb back squats #30 - 10x
Kb wide sqt #40 - 15x
Time: 5:04
Total Wo time: 19:35
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Insert this bonus instead on Friday
3rft
Seated cable row #30 - 15x
Rev Db fly #12s - 15x
Time: 3:46
Total Wo time: 17:37
Post workout note: I'm actually loving the core stuff. Weird. I should really add that superman interval in more often! Upon reflecting on my readiness for a more intense program, my conclusion is this: continue 1 more week on Jamie's prep plan than re-evaluate at the end of next week. I'm on the fence about switching programs now because I feel really good but another week of taking it easy couldn't hurt. If I don't, it might. Lastly, I really need to cut the processed carbs. It's getting out of hand.
Mon eats
9 - butterscotch protein (1scp!) coffee
12 - probar, carrots, Apple
3 - can tuna, yam w/ coconut oil, mozzarella stick
5 - celery & hummus, 1/2 pumpkin quest bar, 1/2 nana
8 - burrito, 3 crackers, mozzarella stick, kiwi
Tues:
9 - " " coffee, kiwi, 1/4c granola
12- leek soup w/ 1/2c rice
3 - probar, Apple, 1serv bunny crackers
5 - snap peas, ez bread w/ 1T pb
8 - burrito, oatmeal cookie
11 - 1/2 quest bar & pepperoni slices
We'd:
9 - " " coffee, banana
1 -Thai turkey wrap, 2 apples, 1/2 q-bar, carrots
3- quest bar
5- 1/2c walnuts, grapes
8 - beef stroganoff w/ 1/2 c noodles
Thurs:
9- ". " coffee, banana
12- probar, apple, bunny crackers
3- beef stroganoff, 1/2c noodles, grapes, 1/2 Pc cheese, 1/2 turkey slim Jim
5- celery, pb2, ez bread & 1T pb
8- turkey zucchini soup, ez bread
12-quest bar
Fri:
9 ". " coffee, grapefruit
12- quest bar, Apple, 1/2 bobo bar
3- chicken, grapes, 1/2c cereal flakes, string cheese, 1/3c walnuts
5- carrots
8- 1/2 acorn squash, chicken pesto
