Turbulence Training W2D1: HIIT is Fun

I knocked out TTfW W2 Workout B today and increased my weights to 35 lb dbells on the chest press and 25 lb dbells on the step ups. Everything else was bodyweight, so no changes there, though I wound up doing the elevated push-ups gripping my dumbbells instead of braced on a step since I was at home and don’t actually own adjustable steps. I ran outside for my 5 sets of intervals today now that the weather is nice and crisp.

I’m really enjoying the program so far and am kind of surprised by the results. My strength hasn’t decreased despite the lower volume (I’ve actually increased a bit), my legs and arms look and feel firmer, and my weight has stabilized at an intake level of around 1800-2100/day on average.

And you can’t beat the sub-20 minute cardio sessions. I even tolerate running outside again, just because I know it will be over so quickly.

Food is so-so today. I started the day off with a handful of trail mix before my workout which was not exactly on plan though still within my macros and calories for the day, but breakfast and lunch are good to go. The rest of the day should be on plan as well.

Today’s missions are to pre-pack my bag for the cruise to the Bahamas with my family and Chris this weekend, clean the bathroom and kitchen, toss out old food still hanging in the fridge, and do a few Photoshop color mock-ups of the potential bridesmaid dress pattern I found today: Simplicity 4577. (Try to envision the long dress in deep red with Asian brocade contrast around the waist.) It’s a pretty easy pattern, so I estimate that my sister and I could make all 4 of the necessary dresses for under $35 each, especially since we could buy the fabric in bulk.

And this one actually *would* look cute enough cut off to knee length to wear again as a party dress.

Today’s Workout:
– TT Warmup Circuit (2x)

– TT W2 Workout B
A1) DB Flat Bench Press (2×10 @ 35 lbs)
A2) DB Step-up (2×10 @ 25 lbs)
B1) Elevated Pushup (2×12)
B2) Stability Ball Leg Curl (2×12)
C1) Plank (2×4 reps)
C2) Bird Dog (2×6 reps)

– 5 sets of running sprint intervals outside

Today’s Planned Eats:
1: 40 g Great Value Mountain Trail Mix
2: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
3: 4 oz. chicken breast fingers, 1 c. Peking vegetable mix, 1 banana
4: 1 c. 8th Continent Light soy milk, 1/2 scoop whey, 1 tangerine
5: 4 oz. baked chicken fingers, 3 c. spinach/Romaine/tomato/green pepper salad, 2 T. Kraft Free Zesty Italian dressing, 2 corn tortillas, 1 tangerine
6: 2 whole egg/4 egg white omelette with 1 c. spinach and 2 T. salsa, 1 tangerine

Water: 16 cups
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D
Calories: ~ 1700-1800 (38% carb/37% pro/25% fat)

Turbulence Training W1D6: Score!

I trekked out this afternoon after an invigorating 22 minute TT interval run around my neighborhood to look at some wedding dresses. My companion on the search was Miss Karen Y., another recently-engaged gal who also happens to be one of Chris’s best friends from high school. We visited a posh bridal salon in Winter Park first to get some ideas, but it was hard to seriously consider any pile of fabric that sported a price tag of $3771.79.


Shopping for formal wear has always been problematic for me, not because I am hard to fit–I’m actually a stock size 6 in dresses since skirts are a lot more forgiving of muscular quads and small waists than jeans are–but because I know how to sew and can’t help but mentally tally the cost of materials in my head when I look at something off the rack. It’s very hard to shell out $3771.79 for a gown that only adds up to $56 worth of fabric, beads, and notions in my brain. It’s like going out to eat and paying $15.99 for a chicken salad that you KNOW only cost the restaurant $1.50 to make.

Following the advice of fellow frugalites who have been down the aisle before me, Karen and I headed to the David’s Bridal in Altamonte Springs to check out more reasonable options. I tried on six dresses from their main selection that ranged in price from $299-$599. Three of them passed muster, a tank topped dress just didn’t sit correctly over my shoulders (not bony enough, I think!), one halter top corset stitched monstrosity with a massive tulle overskirt was just a “Hell NO!”, and one strapless number had beading and bias gathers just didn’t go together correctly. I took down the numbers of the two dresses I liked the most along with some notes so I could look for a similar dress pattern later, but then decided to see if I could track down the mythical Clearance rack that Kyra and a few other fit ‘n’ frugal chicks had mentioned. I finally found it buried behind the size 18 rack and dug through the meager offerings until I had three dresses in hand.

I tried all three of them on and guess what?

Dress #9 looked as good as the two $499+ dresses I had written down, fit perfectly without alterations, and had a $199 price tag.

$199 was key, because I had noted earlier that the store was running a sale. Dresses $199 and below were only $99.

So I bought it.

Checklist Item–Wedding dress: Mission accomplished in 2.5 hours for $116 including $10 garment bag and sales tax.

And I said no to the veil that the dress consultant brought out.

There’s no way I am going to pay $149 for 2 yards of white tulle with $0.99 worth of beads sewn on the hem attached to a cheap white plastic comb when my entire strapless A-line dress with tastefully beaded bodice only cost me $99.


Since I just saved myself the effort of making my dress, I think it’s time to learn how to make a veil and headband, eh? I’ll even splurge and budget a whopping $10 for the project since I got such a good deal on the dress.


10% Off Polar Heart Rate Monitors At Amazon.com

Through November 30, 2006, Amazon.com is offering 10% off all Polar brand heart rate monitors sold by Amazon. Third-party sellers are not eligible for the discount.

The coupon code to enter at checkout is: POLARNOV

Here are a couple of the models they offer. I’m looking at the F6 or F11 as an upgrade for my very basic Omron HRM. Pity the F6 women’s model only comes in pale pink! :tongue:

Turbulence Training W1D5: Eyesore

Any other contact lens wearers ever suspect that they’ve somehow gotten their contacts mixed up or popped one on inside out?

My eyes just didn’t feel right today, especially the left one, so I went to the ladies’ room to swap them around, but that just made it worse since I didn’t have my eye drops with me and had to use tap water with unknown chemical make up. This was clearly a mistake because I could tell right away that the swapped contacts not only didn’t correct my vision properly, they also didn’t fit my very astigmatic eyeballs at all. Out they came, and after another tap water rinse (bad idea take two because this completely stripped the slippery cushioning benefits of my contact soaking solution off of my lenses), I put them back in the original way only to find that the tap water had given the contacts the sticky consistency of Scotch tape. When I blinked to get the contacts to settle over my corneas, the stupid lenses got stuck to the insides of my eyelids instead and were dragged up to the top of my eyeballs.

My eyes were now not only blurry but bloodshot as well.

I tried to smoosh the contacts back down by massaging my eyelids after splashing more water on my face, blew my nose because it had started to run to go along with my watering eyes, and groped my way back to my desk where my bright monitor made my incipient left brain headache even worse.

It’s been about an hour now, and I can finally see again.

Why do I even bother? I’m going back to glasses, I swear. I don’t care if I’m a nerd as long as I have deltoids.

In workout news, I did TTfW Week 1 Workout A again today, but I bumped up my split squat weight to 30 lb dbells from 20 lbs. A Lucas Arts rep is visiting the office today, so I had to skip the HIIT cardio session after the workout, but I’ll hit it tomorrow morning.

Food is on track so far through meal 2. I had a banana, vanilla whey, strawberry, and light cranapple juice workout smoothie (same stats as my usual dextrose/whey shake, but a lot more satisfying) and my staple breakfast of raisin oats with egg whites.

Dinner will be a splurge meal at a South American restaurant called Pio Pio with Chris and some friends (including multi-talented artist and karaoke godling Ed S.), and then we are heading out to Gran Cru for some major karaoke action.

Such exciting times, I know.


Warmup Circuit (performed 2x)
• 10 reps of bodyweight squats
• 3 reps of 10 seconds for the plank
• 8 pushups
• 2 reps of 10 seconds per side for the side plank
• 10 reps of light DB Rows (10 lb db)

Workout (Supersets)
A1) DB Squat (2×10) (40 lb db)
A2) Bodyweight Wide-Grip Row (2×10) (subbed for wide-grip row)
B1) DB Split Squat (2×12) (30 lb db)
B2) Reverse-grip Chinups (2×12) (subbed for reverse-grip pulldown)
C1) Ab Curl-up (2×6)
C2) Side Plank (2×4 reps per side for 10 seconds)


1: Workout smoothie (1 banana, 3 strawberries, ice, water, 1/2 c. light cran apple juice, 1 scoop vanilla whey)
2: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
3: 4 oz. chicken breast fingers, 1 c. broccoli, 2 T. trail mix, 2 T. salsa or hot sauce
4: 4 oz. chicken breast fingers, 2 T. salsa, 1 T. ANPB
5: Cheat meal with some kind of veggie
6: 1.5 scoops whey and 3/4 c. brussels sprouts (if hungry)

Water: 16 cups
Supplements: 3 capsules Digest-All, 6 capsules fish oil, 1 multivitamin, 1 calcium 600 + D, 10 g. l-glutamine

Turbulence Training W1D3: Fun with Maintenance

I overslept and missed my 7:30 am training session, but fortunately there was an opening at 8:30 so I just did TT W1 workout B today and 5 sets of bike sprint intervals while I waited instead. My shins and quads are going through a bit of DOMS from the DB squats on Monday and the sprints yesterday but my upper body was ready to get back to work.

Meals 1 and 2 were clean, and lunch was at a Mongolian BBQ place with co-workers where I could choose my own ingredients and sauces. I did have two servings, but both were on plan (#1: chicken breast, squid, veggies, small amt of plain pad thai style rice noodles and unsweetened sauce with just a dab of sesame oil; #2: squid, tofu, lots of veggies, same sauces as #1). I will count them as meals 3 and 4.

I’m not losing any scale weight (still hanging out between 138-142), but I look leaner and feel stronger. My three co-workers pegged my weight at 110, 120, and “are you even over 100 lbs?”.

If I can just maintain my weight in this range through my birthday on Jan 18 while resetting my TDEE to the proper 2000-2300 cals/day range and increasing my lean mass, I should have a pretty easy time cutting down to 130 and sub-15% bf again before it’s time to take wedding pics.

Today’s Workout:
– TT Warmup Circuit (2x)

– TT W1 Workout B
A1) DB Flat Bench Press (2×10 @ 30 lbs)
A2) DB Step-up (2×10 @ 20 lbs)
B1) Elevated Pushup (2×12)
B2) Stability Ball Leg Curl (2×12)
C1) Plank (2×4 reps)
C2) Bird Dog (2×6 reps)

– 5 sets of bike sprint intervals – Lvl 8 (90 sec)/Lvl 12 (30 sec)

– Shoulder and ab workout with trainer, who told me that I was her only client who could really be given hard workouts. Cool! (I saw her give the 15 rep dbell burpee exercise to two other female clients while I was doing my funny plank/bird dog superset. They were sucking wind with 5 lb dumbbells. I told them it could be worse; I have to do that with 15 pounders. 😥

I didn’t get a chance to warmup or cool down before and after my intervals, so I’ll sub with 30 minutes of YF cardio tonight.

Today’s Planned Eats:
1: 1 scoop dextrose, 1 scoop whey protein PWO shake
2: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
3: ~4 oz. mixed chicken breast and squid Mongolian BBQ stir-fry with 1/2 c. pad thai rice noodles and 2 c. mixed veggies
4: ~4 oz. mixed tofu and squid Mongolian BBQ stir-fry with 2 c. mixed veggies, 1 tangerine
5: 4 oz. baked chicken fingers, 3 c. spinach/Romaine/tomato/green pepper salad, 2 T. Kraft Free Zesty Italian dressing, 30 g. trail mix
6: 2 whole egg/4 egg white omelette with 1 c. spinach and 2 T. salsa

Water: 16 cups
Supplements: 3 capsules Digest-All, 3 capsules fish oil, 1 multivitamin, 1 calcium 600 + D
Calories: ~ 1900-1950 (37% carb/39% pro/24% fat)

The Most Effective Appetite Suppressant Ever

– Ladle one serving of delicious, hot, prepared steel-cut oats into a microwave safe bowl.

– Add one scoop of vanilla whey protein powder and mix until dissolved.

– Take one bite of the proatmeal concoction.

– Gag. :crazy:

– Gag. :crazy:

– Gag. :crazy:

– Look desperately for a waste receptacle into which you can expel the mouthful of unimaginable vileness. :yuck:

– Lose all desire to eat for the next 4 hours because you didn’t pack a toothbrush in your work/school bag and the taste of Chemical Plaster of Proatmeal with Super Duper Rotten Dairy Aroma still lingers in your mouth.

– Cry softly to self over waste of perfectly good ingredients.

Turbulence Training W1D2: Getting into the Groove

I had the hardest time getting up today, probably because I stayed up until midnight playing Guitar Hero 2. My left hand still feels cramped up from holding the controller and hitting the fret buttons on my mini-guitar for over 3 hours straight.

Anyway, I just had TT intervals today. I decided to try it on the treadmill instead of the stationary bike at the gym and ran:

Warm up: 5 min @ 4.0 mph and 5% incline

Intervals @ 0% incline (1 min/2 min):
8.5 mph/4.0 mph
9.0 mph/4.0 mph
9.5 mph/4.0 mph
9.5 mph/4.0 mph
9.5 mph/4.0 mph
10 mph/4.0 mph

Cooldown: 5 min @ 4.0 mph and 0% incline

My first two sets were slow because I was still trying to determine my level 9 intensity, but next time around I will just jump into 10 mph as my sprint speed. 9.5 mph is challenging, but I’m capable of doing 10 mph without falling off the back of the machine, so why slack off?

Today’s Planned Eats:
1: 1 c. shredded wheat cereal and 4 egg whites
2: Kashi crispy treat protein bar
3: 4 oz. homemade baked chicken fingers w/WW breading, 1 c. broccoli, 1 c. pad thai rice noodles and veggies
4: 1 rice cake, 1/2 T. ANPB, 1/2 c. plain FF yogurt, 2 T. SF blackberry preserves
5: 4 oz. baked chicken fingers, 3 c. spinach/Romaine/tomato/green pepper salad, 2 T. Kraft Free Zesty Italian dressing
6: 2 whole egg/4 egg white omelette with 1 c. spinach and 2 T. salsa

Water: 16 cups
Supplements: 3 capsules Digest-All, 3 capsules fish oil, 1 multivitamin, 1 calcium 600 + D
Calories: ~ 1600-1700 (40% carb/40% pro/20% fat)

I’m continuing with my daily 25 minute/1.5 mile walk before lunch just because I have a feeling that without it, the number of steps I actually walk per day would be under 1000, and that is just sad. One day I will actually get the battery in my pedometer replaced and log the steps I take on a non-cardio work day just to see how sedentary my life would be without exercise. I bet the figure is pathetically low.

I’m also scheduled for a 30 minute YF workout which will most likely be flexibility focused. After that, I’m picking my mini-guitar back up and conquering Heart’s Crazy On You!

Guitar Hero 2

…so rocks my world. :love:

And cripples my wrist and fingers.

I’ve beaten the first 25 songs on medium difficulty with either four or five stars out of five (mostly with five stars because I’m a perfectionist) since I liberated the game out of its lovely packaging 2.5 hours ago.

Yes, I got GH2 a day earlier than street date because I pre-ordered directly from RedOctane.com, and their shipper UPS was a bit speedier than expected. :claphigh:

Now I am going to go bed and hope that my hands have recovered by 6 am so I can get my fingers to grip a toothbrush properly again. Currently they refuse to uncurl from my brand new cherry red Guitar Hero SG controller.


Perhaps just one more song then…