See Saw Presses

I had somethings to do early Thursday morning, so I didn't get to my workout until 11:00am, which is late for me. I measured my bodyfat after my workout and shower, about 12:30, when I was hydrated, I find that that's the best time. My weight was 127.8, BF 17.7% = 105.2 LBM. That's exactly where I want to be! It's the most muscle I've had, not the lowest BF, but I don't want my BF lower, it makes my face look gaunt, not pretty! Mark told me that the average woman olympic althete has a BF around 15%, not bad for a 43 year old woman coming off of a weight loss of over 100 lbs.!

My workouts have been more intense lately, I know that because I'm just too tired to repeat it for the purpose of video! So I think on Saturday's when Mark is home to record them for me I'll tape a example of one of my Thursday workout sets as well as a set from that Sat. morning. It's not that I'm slacking, I'm just, as Pavel would say, smoked!

Thursday 11:00 KB presses/squats

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets

10 see saw push presses w/two 12kgs (5 L, 5 R) 30 sec. on,
30 sec. rest,
8 double clean, dbl. push press w/two 12kgs, 30 sec. on,
30 sec. rest

I alternated these 2 sets x 10. Both sets w/rest took 2 min to complete x 10 = 20 min.

8 double swing, dbl. clean, dbl. front squat w/two 12kgs, 1 min. on 1 min. rest x 5 sets = 10 min.

bottoms up cleans 10 L, 10 R, 10 L, 10 R, 2 min. on 1 min. rest x 3 sets = 8 min.

Total workout 48 min.

This was definitely a RKC inspired workout! I had never done see saw presses, and then doing the double front squat at the end of the workout were really tough! Again, those " 30 sec. on 30 sec. rest" sets go by quick but they're hard.

Wednesday AM weight 128.8
6:30 am Vinyasa yoga (60 min)

Menu

4:00am- 9:00 coffee w/cream,cocoa 100 cal.
10:30 prunes 100 cal.
11:45 lg curry coleslaw salad w/golden raisins and chicken (3oz) 530 cal.
2:30 oats/milk 185 cal.
2:45 double espresso w/cream 35 cal.
5:30 spinach salad w/asparagus, tomatoes and chicken (4oz) w/ anchovy, roasted garlic dressing 500 cal.

Total calories 1450

It seemed as if I ate alot of food, (remember my salads weigh over 1 pound!), but my calories were low. No soup today which reminds me of how I eat in the summer, two salad meals means alot of raw veggies.

Anchovy, Roasted Garlic Dressing, 1 serving 1/4 c.

1 tbl. mayo
2 tbl. plain yogurt (I use 2%)
juice from 1 lemon
4-6 roasted garlic cloves, pushed through garlic press
2-6 anchovy fillets, pushed through garlic press (or 1-2 tsp., anchovy paste)
1 tbl. grated parmesean cheese

Roughly 200 cal.

Taste for seasonings, remember the anchovies are salty. I usually roast a few heads of garlic, cutting off the top of the head, a drizzle of olive oil, a spinkle of S & P in a 375 oven covered with foil for 35-45 min. This also make a great dip for raw broccoli/veggies, just doulble it.

Thursday AM weight 127.4
11:00 KB
7:00pm Bikram yoga

Menu

4-10:00 coffee w/cream 70 cal.
9:00am trail mix of dried fruit/nuts 200 cal.
1:00 chili pepper stew w/squash, black beans and beef (5oz) 500 cal
3:00 chocolate sucker 70 cal.
4:00 spinach salad w/tomato, mushroom, chicken (5oz) and anchovy dressing 550 cal.
5:00 maple yogurt 200 cal.

Total calories 1590

I'm trying and succeeding at not snacking, or "grazing". The reason is that I don't want to constantly be digesting food. I'm going to the restroom way too much!

7pm yoga is not ideal for planning when to eat and/or what to eat. I have to finish eating, ideally by 4:30, but I realized I hadn't eaten enough and ate some yogurt at 5:00. Going into a 104 degree class for 90 min. at 7pm with a bloated intestinal tract doesn't feel good! Raw spinach (salad) is not as "gassy" as cabbage or broccoli, and the yogurt seemed fine.