Sifter's Battle Log

[Sifter]

Officially joined NF today.  Have been working out consistently for the past 1 month -- alternating the beginner body weight workout and interval training on the treadmill.  Ready to level up, so its time to put my goals in writing and start logging my progress.

 

Long term goals (12months): 

1)  Lose 30lbs 

2)  Establish a modified-paleo/clean-eating diet that suits my family

3)  Get off of MetFormin & control my metabolic condition with diet and exercise.

 

Week of 3/25 Initatives:

1) Log my progress everyday -- I am flippin horrible at keeping track of my workouts!

2) Try 1 new paleo dinner recipe

3) Focus on perfecting form on strength training exercises

 

 

Alrighty...goals are now permanently in my face.  Y'all know about them, so if I'm slacking call me out,

 

3/25/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 12 / 12 / 12
  • Bent Over Dumbbell Row - 12 / 12 /12 (10lbs)
• Step Ups with Knee - 12 / 12 /12 (on each leg)
• Overhead Dumbbell Press - 12 x 10/ 12 x 15 / 12 x 15
• Bird Dog - 10 / 10 / 10 (per side)
• Reverse Crunch - 10 / 10 / 10
• Intervals (treadmill):
  • 4 minute warm-up (5.0)
  • Circuit 1 - 5.5 (1min) / 5.0 (3 min)
  • Circuit 2 - 6.0 (1min) / 5.0 (3 min)
  • Circuit 3 - 6.5 (1 min) / 5.0 (3 min)
  • Circuit 4 - 7.0 (1 min) / 4.0 (3 min)
  • 7 minute cool down (walking 4.0 and decreasing down to 3.0)
• Stretch

Notes:  step-ups set 3 I was pretty winded / over head dumbbell press last 2 reps w/15lbs are challenging / bird dog completely & unexpectedly kicked my butt / intervals were challenging but in a good way.  Good kinda sore at the end.

[Sifter]

3/26/2013 - L2 Recruit - Week 1, Day 2

NF L2 Recruit Guide - Day 2:  says to do 30 minutes of exercise.

 

4 miles - treadmill (3 miles @ 10min pace, walked the 4th mile)

 

Notes:  I set out to run 4 miles at a 9 minute pace.  I became overzealous in my second mile and got majorly off pace.  Crashed & burned, but decided walking the 4th mile was better than stopping at 3 miles.  9 min pace is very doable for 4 miles as long as I don't get antzy in that 2nd mile.  Had hard time relaxing shoulders...probably b/c day was very stressful & I did my first tidbit of lifting yesterday.  Next week, do something different than running on Day 2.  Maybe Yoga?

[Sifter]

3/27/2013 - L2 Recruit Workout B

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Walking Lunge w/kick (front lunge) - 12 / 12 / 12 (16lbs)
  • Push-ups - 10 / 10 / 8R2I
• Straight Leg Deadlift - 12/ 12/ 12 (no wt)
• One-Arm DB row - 12 / 12 / 12 (10lbs)
• Hip Raises - 10 / 10 / 10
• Plank - 30sec / 30 sec / 30 sec
• Intervals (treadmill):
  • 4 minute warm-up (5.0)
  • Circuit 1 - 5.5 (1min) / 5.0 (3 min)
  • Circuit 2 - 6.0 (1min) / 5.0 (3 min)
  • Circuit 3 - 6.5 (1 min) / 5.0 (3 min)
  • Circuit 4 - 7.0 (1 min) / 4.0 (3 min) - cool down
• Stretch

Notes:  This completely kicked my butt.  I might be army crawling through the house tomorrow.

 

Most push-ups I have ever done in one day (36 reg & 2 incline)!  Pleased with improvement from last month -- could only do about 2 sets of 5 reg and the rest inclined.  Last 2 reps of set 2 were very challenging.  Last 5 reps of set 3 were hard, absolutely had to do incline push-ups on final 2 - arms gave out. 

 

Need to work on my deadlift form.  Felt it in butt and upper hamstrings, but also in my lower back.  Need to hold core tighter. 

 

One-arm DBR - 10lbs was not hard enough, form is good, but 15lbs is too much of an increase.  I don't have 12lb wts, so...next week , maybe set 1 @ 15lbs, and sets 2 & 3 at 10lbs
.

[Sifter]

3/28/2013 - L2 Recruit - Week 1, Day 4

NF L2 Recruit Guide - Day 4:  says to do 30 minutes of exercise.

 

4 miles - treadmill - 40 minutes

• Mile 1 - 10:30 (5.5 for 5 min to warm-up, then bumped to 6.0)
• Mile 2 - 10:00 (6.0)
• Mile 3 - 9:10 (6.5)
• Mile 4 - 10:20 (5.5 for 5 min cool down)

 

Notes:  2nd mile is too slow, 3rd mile is too fast.  See if I can even it out a bit with a gradual increase in pace.  Next Tuesday -- @ the 15 minute mark up speed to  6.2, @ 18 minute mark up seed to 6.4, @ 21 minute mark up to 6.6.  Stay at 6.6 until at least the 30 minute mark. 

[Sifter]

3/29/2013 - L2 Recruit - Week 1, Day 5

NF L2 Recruit Guide - Day 5:  Workout A

Actual:  Day off

 

Traveling to Nashville today to meet up with the Hubby!  Will be so happy when he is finally home for good.  Re-arranging workout schedule to work with our traveling.  Today is my day off.  Will workout on Sunday.

 

Note: Didn't workout until 9pm last night --- ran 4 miles -- didn't get to bed until midnight.  Body was not ready for a strength training and interval workout at 5am.  Should have done workout during kids naptime yesterday, so I would have been able to work out this morning before leaving.  Live and learn.

[Sifter]

3/30/2013 - L2 Recruit - Week 1, Day 6

NF L2 Recruit Guide - Day 6:  Fun Exercise

In Nashville for the day with the fam.  Played Wii.

 

3/31/2013 - L2 Recruit - Week 1, Day 7

NF L2 Recruit Guide - Day 7:  Dayoff

Actual:  3 miles treadmill (5.5 -- just under 11 min pace)

 

Notes:  Switch day off from Sunday to Friday b/c of traveling.  Ran a light pace b/c of intervals tomorrow. 

[Sifter]

4/1/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 12 / 12 / 12
  • Bent Over Dumbbell Row - 12 / 12 /12 (20lbs)
• Step Ups with Knee - 12 / 12 /12 (on each leg)
• Overhead Dumbbell Press - 12 x 30 / 12 x 30 / 12 x 30
• Bird Dog - 10 / 10 / 10 (per side)
• Reverse Crunch - 10 / 10 / 10
• Intervals (treadmill):
  • 4 minute warm-up (5.0)
  • Circuit 1 - 6.0 (1min) / 5.0 (3 min)
  • Circuit 2 - 6.5 (1min) / 5.0 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.0 (3 min)
  • Circuit 4 - 7.5 (1 min) / 4.0 (3 min)
• Stretch

Notes:  Just realized I noted wrong last week on dumbbell exercises -- I put wt of one dumbbell....actually everything was double / ODBP used 30lbs each set.  Definitely where I need to be.  Last 3 reps are challenging in both set 2 & set 3.

[Sifter]

I set myself up for failure last week by setting unrealistic goals.  Recovery for the kids surgeries required a lot more nurse duty than I anticipated.  So anyway....long story short, last week was an epic fail in all areas.  Not going to dwell on it.  Ready to get back down to business. 

 

Misc:  Took dog for a 20 minute walk this afternoon

Diet:  Started a food diary with the LoseIt App on my phone,  Tracking for a couple of days to get an idea of what my norm is.  Then I will set goals.

• Calories:  1511
• Protein:  122g -- 33%
• Carbs:  91g -- 25%
• Fats:  69g -- 42%

 

4/8/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 12 / 12 / 15 -- 3^rd set +3
  • Bent Over Dumbbell Row - 12 / 12 /12 (20lbs)
• Step Ups with Knee - 12 / 12 /12 (on each leg)  -- 3^rd set, last 3 were challenging.  Winded after each set
• Overhead Dumbbell Press - 12 x 30 / 12 x 30 / 12 x 30 -- 2^nd & 3^rd sets, last 2 were challenging
• Bird Dog - 10 / 10 / 10 (per side)  -- focus on form
• Reverse Crunch - 10 / 10 / 10  -- focus on form
• Intervals (treadmill):
  • 4 minute warm-up (5.0)
  • Circuit 1 - 6.0 (1min) / 5.0 (3 min)
  • Circuit 2 - 6.5 (1min) / 5.0 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.0 (3 min)
  • Circuit 4 - 7.5 (1 min) / 4.0 (3 min)
• Stretch

[Sifter]

4/9/2013 - L2 Recruit

Fitness:  30 min run on treadmill (5.5 for 28min, 4.0 cool down for 2min  -- 2.7miles)

Diet:  Food Diary (Lose It App Summary)

• Calories:  1675
• Protein:  146g -- 35%
• Carbs:  86g -- 21%
• Fats:  80g -- 44%
• Notes: 
  • NoOatmeal had too much fat, need to manipulate recipe. 
  • Protein --  sources today were noOatmeal, 2 protein shakes, 4slices turkey breast, 4oz pork lion, 1/2 c. greek yogurt. 
  • Fruits & Veggies -- 1/2 apple, 1/4 c. blueberries, & 1 sweet potato.  I didn't eat anything green!?!?  That never happens.

[Sifter]

4/10/2013 - L2 Recruit

Fitness:  30 min run on treadmill (5.5 for 25min, 4.0 cool down for 5min  -- 2.5miles)

Diet:  Fasting

 

Notes:  First time to fast for over 24 hours since last summer.  Hasn't been that hard...but I am really looking forward to breakfast tomorrow.

[Sifter]

4/12/2013 - L2 Recruit Workout B

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Walking Lunge w/kick (front lunge) - 12 / 12 / 12 (16lbs)
  • Push-ups - 10 / 10 / 8R2I -- these were rough today...can tell I missed last week's strength training
• Straight Leg Deadlift - 12/ 12/ 12 (no wt)
• One-Arm DB row - 12 / 12 / 12 (10lbs)
• Hip Raises - 10 / 10 / 10
• Plank - 45 sec / 45sec / 45 sec  -- 15secs longer on each set! woo-whoo
• Intervals (treadmill):
  • 4 minute warm-up (5.0)
  • Circuit 1 - 6.0 (1min) / 5.0 (3 min)
  • Circuit 2 - 6.5 (1min) / 5.0 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.0 (3 min)
  • Circuit 4 - 7.5 (1 min) / 4.0 (3 min) - cool down
• Stretch

[Sifter]

4/13/2013 - L2 Recruit

Fitness:  30 min run on treadmill (3 miles -- 28:50, walked cool down for 6min)

 

Note:  Keeping track of diet with my lose it app.  Once a week I will post my weight and the weekly % average of carbs, protein, and fat.  For my challenge I am shooting for less than 100g of carbs 5x per week and at least 140g of protein 5x per week. 

 

Starting weight:  195 -- this is 5lbs down from last week, but I had not officially started tracking!  Woot!  45 to go!

[Sifter]

4/15/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 12 / 15 / 20 -- 2^nd set +3, 3^rd set +5
  • Bent Over Dumbbell Row - 12 / 12 /12 (20lbs)
• Step Ups with Knee - 12 / 12 /12 (on each leg)
• Overhead Dumbbell Press - 12 x 30 / 12 x 30 / 12 x 30 -- 2^nd & 3^rd sets, last 2 were challenging
• Bird Dog - 10 / 10 / 10 (per side)
• Reverse Crunch - 10 / 10 / 10 
• Intervals (treadmill):  1.7 miles in 17minutes w/intervals.  Cool down of 0.3miles in 5 minutes.
  • 4 minute warm-up (5.5) -- increased slow pace by 0.5 for 1st three circuits.
  • Circuit 1 - 6.0 (1min) / 5.5 (3 min)
  • Circuit 2 - 6.5 (1min) / 5.5 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.5 (3 min)
  • Circuit 4 - 7.5 (1 min) / 4.0 (5 min)
• Stretch

[Sifter]

4/16/2013 - L2 Recruit

35 minutes - Jillian Micheal's Yoga Meltdown - Level 1

 

Notes:  definitely stretched out.  my core is so weak.  challenging, but fulfilling b/c I am not a yoga girl at heart.

[Sifter]

4/17/2013 - L2 Recruit Workout B

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side)
• Superset
  • Walking Lunge w/kick (front lunge) - 12 / 12 / 12 (16lbs)
  • Push-ups - 10 / 10 / 5R5I -- hard, hard, hard today...see notes at bottom
• Straight Leg Deadlift - 12/ 12/ 12 (no wt)
• One-Arm DB row - 12 / 12 / 15 (10lbs)
• Hip Raises - 10 / 10 / 10
• Plank - 30 sec / 30 sec / 30 sec  -- 15 seconds less per set, but see below
• Intervals (treadmill):
  • 4 minute warm-up (5.0)
  • Circuit 1 - 6.0 (1min) / 5.0 (3 min)
  • Circuit 2 - 6.5 (1min) / 5.0 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.0 (3 min)
  • Circuit 4 - 7.5 (1 min) / 4.0 (3 min) - cool down
• Stretch

Notes:  did not want to work out today.  sore from yesterday's yoga (esp locust & dolphin), which made push-ups & planks challenging.  Also, completed our mini-challenge by doing 3 sets (30 secs each) spidey planks.  gave it my best and the workout was tough the whole way through.

[Sifter]

4/18/2013 - L2 Recruit

Fitness:  3 miles -- 32:30 (5.5 pace , walked cool down for 3min)

[Sifter]

4/19/2013 -- supposed to be fun day with kids.  weather was not optimal.  played Wii inside, but not necessarily super active.

 

4/20/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 15 / 20 / 20 -- 1^st set +5, 2^nd set +5
  • Bent Over Dumbbell Row - 12 / 15 /12 (20lbs)
• Step Ups with Knee - 12 / 12 /15 (on each leg)
• Overhead Dumbbell Press - 12 x 30 / 12 x 30 / 13 x 30 -- ^{+1 on last set}
• Bird Dog - 10 / 10 / 10 (per side)
• Superman - 10 / 10 / 10 
• Intervals (treadmill):  1.7 miles in 17minutes w/intervals.
  • 4 minute warm-up (5.5) --
  • Circuit 1 - 6.0 (1min) / 5.5 (3 min)
  • Circuit 2 - 6.5 (1min) / 5.5 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.5 (3 min)
  • Circuit 4 - 7.5 (1 min) / 4.0 (5 min)
• Stretch

 

4/21/2013 - fun day outside with the kids

[Sifter]

4/22/2013 - L2 Recruit Workout B

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side)
• Superset
  • Walking Lunge w/kick (front lunge) - 12 / 12 / 12 (20lbs) -- increased from 16lbs to 20lbs
  • Push-ups - 10 / 10 / 9R1I -- Yeah!! Finally able to do one more on the last set -- up to 9 regular & 1 incline on set 3
• Straight Leg Deadlift - 12/ 12/ 12 (20lbs) -- finally feel comfortable with my form so added weight.  increase from 0lbs to 20lbs
• One-Arm DB row - 12 / 12 / 12 (15lbs) -- increased weight from 10lbs to 15lbs for all 3sets
• Hip Raises - 10 / 10 / 10
• Plank - 1:20 / 1:00 / 1:00  -- PR on the 1st set! 15 secs longer on sets 2 & 3
• Intervals (treadmill):  Instead of building intervals (6, 6.5, 7, 7.5), I decided to do the 1st 3 at 7.0 and the 4th at 7.5.  Much more challenging, but felt good!  2 miles in 20:40 and walked a 5 minute cool down.
  • 4 minute warm-up (5.5)
  • Circuit 1 - 7.0 (1min) / 5.5 (3 min)
  • Circuit 2 - 7.0 (1min) / 5.5 (3 min)
  • Circuit 3 - 7.0 (1 min) / 5.5 (3 min)
  • Circuit 4 - 7.5 (1 min) / 5.5 (3 min)
• Stretch

Notes:  Pushed myself hard today.  Other scouts have really motivated me to work hard at my core.  They are amazing -- dragon flags, 7 min planks, etc!  Wowsa!

[Sifter]

4/23/2013 - Beginner Yoga - 30 minutes

Notes:  First time I have done traditional yoga.  Could feel the "different" kind of workout it provides & liked it.

 

4/24/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 20 / 20 / 20 -- leveled up from 2 sets of 20 to 3 sets of 20
  • Bent Over Dumbbell Row - 15x20 / 12x30 /12x30 -- increased weight from 20 to 30lbs, much more of a challenge
• Step Ups with Knee - 15 / 15 /15 (on each leg) -- leveled up from 1 set of 15 to 3 sets of 15
• Overhead Dumbbell Press - 12 x 30 / 12 x 30 / 12 x 30
• Bird Dog - 10 / 10 / 10 (per side)
• Superman - 10 / 10 / 10 
• Intervals (treadmill):  Rocked it hard today -- increased all interval speeds!  Felt good.  2 miles w/intervals in 20:10, then walked 5 minute cooldown
  • 4 minute warm-up (5.5) --
  • Circuit 1 - 7.0 (1min) / 5.5 (3 min)
  • Circuit 2 - 7.5 (1min) / 5.5 (3 min)
  • Circuit 3 - 7.7 (1 min) / 5.5 (3 min)
  • Circuit 4 - 8.0 (1 min) / 5.5 (3 min)
• Stretch

Notes:  Left inner tibia hurts when I run.  Ask for suggestions in scouts forum.

[Sifter]

4/25/2013 - Beginner Yoga - 30 minutes

Notes:  I enjoyed this.  Glad a mini-challenge was created to encourage me to try it.  Will work it in at least once a week to my workout routine.

[Sifter]

4/26/2013 - Fun Day - dance party with kids & push mowed the lawn (80 minutes)

Notes:  Lawn absolutely had to be mowed today, so I flipped my fun day and strength training/interval day. 

[Sifter]

4/27/2013 - rest day -- but did 20 out of my 40 broad jumps for the mini challenge.  Kids thought broad jumps were a lot of fun.

 

4/28/2013 - L2 Recruit Workout B

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side)
• Superset
  • Walking Lunge w/kick (front lunge) - 12 / 12 / 12 (20lbs)
  • Push-ups - 10 / 10 / 10 -- holla!   Did all regular push-ups, no inclines for the last 1 or 2!  This is a first & has been a goal for what seems like forever!
• Straight Leg Deadlift - 12/ 12/ 15 (20lbs) -- +3 on 3^rd set
• One-Arm DB row - 12 / 12 / 12 (15lbs)
• Hip Raises - 12 / 12 / 15  - +2 on 1^st & 2^nd set, +5 on 3^rd set
• Plank - 1:30 / 1:00 / 1:00  -- PR on the 1st set -- 10 secs longer than last weeks PR!
• Intervals (treadmill): 2 miles in 20:40 (includes walking last 3:40)
  • 4 minute warm-up (5.5)
  • Circuit 1 - 7.0 (1min) / 5.5 (3 min)
  • Circuit 2 - 7.5 (1min) / 5.5 (3 min)
  • Circuit 3 - 7.5 (1 min) / 5.5 (3 min)
  • Circuit 4 - 8.0 (1 min) / 5.0 (3:40 min)
• Stretch

Notes:  Great workout, wasn't sure how it would go b/c I have been fasting since 9pm last night.  Did my last 20 broad jumps for the mini-challenge too.

[Sifter]

4/29/2013 - Beginner Yoga - 30 minutes

[Sifter]

4/30/2013 - L2 Recruit Workout A

• Warm-up:  10 Jumping Jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 8 push-ups
• Superset
  • Prisoner Squats - 20 / 20 / 25 -- 3^rd set +5
  • Bent Over Dumbbell Row - 12 / 12 /12 (30lbs)  -- all 3 sets at 30lbs
• Step Ups with Knee - 15 / 17 /20 (on each leg)  -- +3 2nd set, +5 3rd set
• Overhead Dumbbell Press - 15 x 30 / 15 x 30 / 12 x 30 -- +3 on 1st & 2nd set
• Bird Dog - 12 / 12 / 12 (per side) all 3 sets at 12
• Superman - 10 / 10 / 10 
• Intervals (treadmill):  increased speed of last 2 circuits.  2 miles in 20:10.  Walked 5 minute cool down
  • 4 minute warm-up (5.5) --
  • Circuit 1 - 7.0 (1min) / 5.5 (3 min)
  • Circuit 2 - 7.5 (1min) / 5.5 (3 min)
  • Circuit 3 - 8.0 (1 min) / 5.5 (3 min)
  • Circuit 4 - 8.5 (1 min) / 5.5 (3 min)
• Stretch

Notes:  Start looking over level 3 - outsider and outcast workouts.  Time to switch it up.

[Sifter]

5/1/2013 - L2 Recruit

Fitness:  4 miles - 39:20, walked 6 minute cool down.