Alywn, TT- workouts Monday 5/19 (come check in with us!)

RE: Alywn, TT- workouts Monday 5/19 (come check in with...

christine- you are so very welcome. lol, you are so funny. as i tell my class participants you are welcome i guess, after they thank me for kicking their butts}( . being that you and I (and many others) like to train hard i knew you would enjoy these types of workouts. i just love the endorphin high from this type of training! WS- has different eating plans depending on your weight. a definite plus (IMO) to this program!

wendy- i am so very happy you enjoyed your AB workout. i can't tell you how i can't wait for tomorrow to hit the weights again for my AB workout}( no i am defintely not doing that portion of the diet. i think i would eat one if not both of my kids...lol


lora- i posted to you on VF but i think i will just keep the check-in here since we have so many others do the workouts. i haven't tried WS yet but i do have the program and look forward to it. i also have red carpet ready will eventually do that one also! let me know your results.

ttyl....:)
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

jen- i really do like the way they laid out the entire eating plan for WS!

shirl- i only have the original providence. love it!
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Sunny,
I'm a trainer and group fitness instructor too. I love to give my classes/clients a good butt whoppin' too. I like to train hard too. That's what I love about this forum; lots of great people who want to work hard!

A friend in fitness,
Shirl
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Wendy** Your right,I didn't do any pull ups b/c my DARLING HUSBAND hasn't put one up for me yet! BUT I did do the band work. I also did as many push ups as miss molly (what was her name? LOL) said she was going to do. Except for the diamond push ups..they were tough!!! Maybe my DOMS will be worse tomorrow}(

Done with Plyometrics. It was a good workout. Some of the moves were pretty tough but others weren't to bad at all. Take the good with the bad right.
Just bathed both dogs, put them in the kennel, now I am going to get a shower,get my shake and then brush the dogs!

Lori:)
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

shirl- awesome!! i love doing both. where do you live? do you train at a big gym?

lori-hey girl!! i love plyoX. how long have you been doing da' X?
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

So I logged the last 6 days of eating into Fit Day. It was a rough estimate though as I wasn't paying attn to exact portion sizes. My cals have basically been with in the maintainence range Alwyn gives for my weight so that's good. That means I can just create my deficit from there. I may end up calorie staggering though. I don't know if I can eat at a deficit for a month straight. I am on track for the deficit plan today and am feeling hungry and I can't eat for another 90 minutes! I remember that happening when I was losing my preggy weight. The maintainence day was like heaven! LOL It worked though so I may give it a shot again.

Christine: I am happy to hear you are lovin' TT so far. I will be checkin' that out sometime in the future but at this point I really need to hold off as long as I can! LOL

Shirl: Where did you find your DH and can I get one just like him please? :7 My DH is good. If I ask for something fitness related for a Birthday or Christmas he will usually get it for me and if he doesn't want to I can usually count on my mom. LOL He doesn't surprise me with stuff though and I think it's cause he has no clue what I have already or would want. I'm just excited cause I convinced him to do the weight work from P90X and he admitted that he's actually starting to get motivated instead of just knowing he "HAS TO DO IT". :)

Lora: I am not familiar with the metabolic circuits. Are they only found in the WSFL program? Good luck with that! I don't think I'd have the discipline to follow that diet plan. Good for you for giving it a shot! You can do it!:) Where are you going on vacation?

Jen: Good luck with WSFL!!!! Weren't you doing NROL as well? Did you just make the switch? :)

Judy: I'd be willing to report my work out details with you.

Sunny: YAY! I'm glad you are sticking with Afterburn. This will be fun!:+ LOL about eating your kids. ITA!!!!:eek:

Lori: I can't believe you did a 7 mile run and PlyoX in the same day. YIKES! I think I will be calling you Shelly from now on! LOL

Okay, I guess that about catches me up on personals for now. This is going to be such a great check-in. I can't wait to hear how it's going for everyone! Have you all weighed and measured so that you can keep track of your progress?

BBL!
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

The Metabolic Circuit segment should last 20" total;

first 10 minutes push up/prone jacknife and reverse lunge and cable row combo and next 10", etc. He specifically emphasizes in the book (WSFL) that the idea is to push HARD ....don't stop (if you can) and lift as heavy as possible! So - the metabolic circuits are just 10 minutes of switching back and forth between the 2 exercises in the set . So after the first 10 minutes, move onto B.

After doing these metabolic circuits....they kicked my butt so good that I'm very much interested in other programs, but I've not seen them elsewhere. I did a Google search and started reading one article about them. They are basically a way to burn mega calories, rev your metabolism and break thru plateau's with weight training.

Here's an interesting article by Alwyn on Complexes (which he uses in Afterburn II) which I've not yet tried. Complexes are about the next closest thing to the metabolic circuits. I want to try these soon.

http://www.alwyncosgrove.com/complexes.html

RE: The Diet - I am not going to follow it. I"m a vegetarian and it's way too strict for me. I'm just going to add more protein and tighten up my current diet and watch portions, etc. I also bought come of the CLA and Green Tea Extract, but I don't know if I'll be able to use the latter due to the fact I'm not allowed to ingest caffeine by way of drinking. What does everyone think? Safe or not safe?

We're going to Vegas on vacation. I'm sad to say that I lost my job last week and I'm looking for another one....and the husband wants to get away before I get a new job with no vacation time. We are going into debt a bit....but you only live once, right?

I did the TT 2K4 workout this morning but when I realized it didn't have any leg work in it (and i need to total body workouts by the day I leave at the end of the week) I added the leg work from the next day of the weight portion.
Gotta run.......have a job interview. Glad to see so many interested in this type of training.
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Ugh, I was afraid you were going to day that. Those circuits are going to kill me! Oh well, today was my first day back to working out after a week off for being sick, so I think it's a blessing in disguise that I misunderstood the circuits, at least for today. From now, though, I have no excuse. ;( Thank you for that info! So so sooo sorry to hear about your job. That sucks. I'll be sending you good luck vibes for your job hunting. And yes, you might as well take advantage of the break and live it up! You might not get the chance to do it again for a while after you get a new job.

Wendy, I've been doing NROL4W since February and had just started Stage 4 before I got sick. If I had not gotten sick, I never would have considered switching just yet, but seeing I was forced into the break, I figured I'd try WSFL for now, and then jump back to Stage 4 after this month.

Jen
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Lora, Sorry about your job. Good luck on the job interview today. Try not to think about the job situation while in Vegas. Enjoy it while you can! :) I'm sure you'll get great results from WSFL even with the adjusted diet plan.

Jen, Wow you picked one heck of a program to start right after being sick! LOL Kudos to you, girl! I can't wait to hear your results! :)
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Hey ladies!

I’m enjoying all the discussion about Alywn & TT – thanks! It’s helping me learn so much about the programs. I have to admit, there are a lot of names & references – T-Nation, Valerie Waters, etc. – I’m just not familiar with. Yet! :)

Sunny ~ Sorry, wasn’t really clear with my question. I know you’re following AB, but I was wondering how much you’re deviating from his plan. So, for example, if the day called for intervals, do you freely plug in an iTread?

Wendy ~ Well, with Sunny, I’ve found that we are almost always on the same page when it comes to what we think of particular workouts, so when she raves about something, it gets my attention!! :) The biggest difference for me was that WSFL is only for 1 month. I don’t think I would care for 6 months of ANY program, but definitely not one from a book, so NROL - while I respect what it's doing for people - is still not on my radar screen.

Christine ~ TT is sounding more and more appealing…agghhh!! :7 Hope you get out of jury duty.

Shirl ~ wow! You have scored quite the bounty there…I did look at those slanted risers the other day, and they are calling me. :) I think I will be able to make it work with my training schedule. I have Providence with just Anthony. I don’t know if they’re different or not, but I love that one.

Jen ~ I’m wondering how heavy you are going with your squats. I do not have a squat rack & hope that isn’t going to be too limiting. As others said, my understanding is that it’s Circuit A for 10, and then Circuit B for 10… Re: the protein shakes—if you have to work out in the evening, I assume you just save the shake for whenever you do work out?

Lora ~ sorry to hear about your job. Wish you luck on the interview. Thank you for the info and the link.

The carb cycling *is* extreme. As a carb junkie, I know this is going to be rough on me. I am thinking I might follow a modified version of WSFL—I’ll shoot for staggering my carbs but may not go as low as advised. This makes me think of switching from whole milk to 2% to 1% to skim. Rather than make a drastic leap, I think I would do better with more gradual changes. I may not lose as much as those strictly following the program, but it would still be an improvement from my eating now, and I think the workout approach itself will be enough of a change and boost needed to start seeing results. I know I bought a “warp speed” program, but I’m actually OK with going a little slower dietwise. It just seems more realistic for me.

I'm sticking with a June start since I still have two more weeks of outdoor boot camp class.

My 8 mile run was rained out yesterday afternoon, and today we've got some hefty wind gusts, so it'll be the danged dreadmill for me. Oh well. Gotta suck it up sometimes. :7

Have a great night, everyone!
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Cathy, thanks for the further clarification on the circuits. I'm now officially dreading my next workout. :+

I think it'll depend on what you squat now as to whether you'll need a squat rack. I happen to have one, and with NROL4W I had gotten up to squatting 110 pounds. I couldn't do that without a rack.

I'm going to follow the diet as closely as I possibly can. I'm a carb junkie too, so I don't expect it to be easy. I'll be observing how those of you do without following it as strictly. You might give me a reason to jump ship. But I'm going to give it my best shot. I'm certain my body is in need of a real shock.

Do any of you girls have a protein powder you absolutely love? I've been using EAS vanilla and chocolate, and it was fine mixed with some lite vanilla soy milk and berries, but with just water it's not very good. (Insert gagging smilie here.)
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

OK OK - so this is copied from the "Old NROL" - thanks Wendy - I just happend to open the Checking forum and see this one at the top.

Now I'll have to go back and read all the posts from the beginning and, it looks like there are quite a few, huh?


From the other thread . . .
Judy - that is pretty funny - but the Alwyn ways seem so good, huh?

I did my daily NROL this AM - Workout #12

Deadlifts: 3 sets of 10 @ 55 #
Shoulder Press: 3 sets of 10 @ 17#
Pullovers: 3 sets of 10 @ 12lb DB's each hand (the BB torques my shoulders and DB's seem to work better)
Standing lunges: 3 sets of 10 @ 17#
Swiss Crunch: 3 sets of 12 with 20# DB

As far as switching I was thinking of finishing this Stage and then taking a couple weeks to do heavy cardio with circuits for the weight workouts.

I think I'll go ahead and look at the other two and see what I may just do. I am enjoying NROLW but would like to reduce a few lbs of "non-muscle".
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

I've been using Elite brand Protein (whey) from the Barbell store. Sometimes i mix it with BSN and I put a teaspoon of Sugar Free Mocha (Gen foods international) with ice and a pack of splenda and make a chocolate/mocha smoothie.

I forgot to answer to the poster that asked if metabolic circuits are only in WSFL (WarpSpeed Fat Loss) and yes, I've not seen them in any other program, however, you could actually tweak any workout to make it a metabolic circuit!

Valerie Waters has some good Action Hero workouts on her blog at www.valeriewaters.com that I tried. I lift much heavier than she specifies to and got excellent workouts from those. They are similar to her Red Carpet Ready program.

T-Nation is www.Testosteronenation.com and they have lots of rotations and articles by Alwyn.

ETA: My job interview was a second interview for a receptionist job at a Nissan Dealership.......we'll see if it's meant to be or not.
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Ooohhh...I'm in...but no time for personals. I am doing WSFL. The workout was great, diet...not so great. I am going away Friday for a week, so I plan on restarting when I return.
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

Okay...Day one of the AB work outs was a success but the diet was not so good. LOL My ratios are okay but my cals are 100 under being in maintainence level cals. So much for a deficit! x(

The worst part is that I'M STILL HUNGRY!!!!:eek: :p

I think I will eat a piece of fruit or some raw veggies so I make as little impact on the cals as possible.

I will try again tmrw for deficit range calories. I just went food shopping tonight so I'll have a better assortment of foods to choose from. :)

Welcome to the check-in Tammy! Another brave soul who has chosen WSFL, huh? ENJOY!}(
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

cathy- i am doing his prescribed HIIT workouts right after my weight work. so on my "off" days i am doing my own cardio workouts. this way i don't feel so locked in and will stick with the program. stay with us even though you aren't starting until june. also as far as TT- since you don't want to do a long rotation, i believe TT may be just want you are looking for. i have the monthly plan so each month you download a new rotation. which you can choose to do or not. that way you are not locked into a particular program for a long length of time.

wendy- i did all my weighing, measuring and took my BF% when i began the program. and i swear i can already see the outlines of a 4 pack!!

judy- i too will provide my weight workout details. makes it more interesting:)

my eating has been on point the past few days. of course today i had to attend a meeting and they provided lunch and i just couldn't resist the lasagna and a lemon bar:(
so tonight i ate a very small portion to make up for some of those calories.

lora- i hope you get the job you interviewed for today.

tammie- welcome!!!! i am very interested in hearing your progress/results with WSFL.

my fave protein powders are BSN (banana cream pudding and chocolate fudge) Syntrax nectar- they make all kinds of yummy flavors. they taste like kool-aid and mix with water very well. only 90 calories. i also love PVL's whey gourmet. various flavors. i purchase all at www.bodybuilding.com- never had any problems with this website.

jacque- so glad you found us...;o)

i just love the way this check in has taken off, woohooo!!

good night ladies:)
 
RE: Alywn, TT- workouts Monday 5/19 (come check in with...

I am curious-- such enablers you are :)

I'm curious on the diet--exactly what is it like? I'm so not one to be a slave to macros and cals. But if need be I can do it-- thing is I don't wanna dive into something (oh heck--pay for something :) I may not even like. I eat very clean now but am curious as to what this diet involves.

Wendy: Thank you for the break down you gave on the cheetah checkin--that so helps allot.

Any info you girls can offer us FENCE SITTERS will help :)
 
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