Dangnabit... that makes me wish Bob still had access to welding stuff. He could so make one of those for me!!!!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Warmup: Was crunched for time so just did 8 squats at 15#, then 6 squats at 45#.
Squat: 2 x 12 x 95#. My new squat rack kicks ass!
Push up: 2 x 12 x 30 degrees. I lowered down from the 45 degree ones last time. I did pause for 2 seconds halfway through each set because my right shoulder was hurting.
Seated row: 1 x 8 x 100#, 1 x 4 x 95#, 1 x 12 x 95#. Shoulder at it again here so dropped down by 5# seemed to help it a bit.
Step up: 2 x 12 x BW on 18" step. Since I had been using a 10" step previously, I stuck to just bodyweight on this one to focus and make sure I wasn't assisting with the second leg. I should be able do fine with weights next time, though.
Prone jackknife: 2 x 10. Man, I really felt these today.
I was tired as heck today and had been running errands all stinkin' day before the workout. Definitely not my most pumped-up energy workout. Bleh.
Sveta: Hubby actually went over to the workout area tonight. My jaw about dropped! He got on the BowFlex and did a couple set of bench presses (BowFlex-style) then was done. I said, "Um, is that all you're doing?" He replies, "Well, yeah. I like to split things up, you know", like he's been working out for the past several years. Fast forward to the end of the story: I printed him out a month's worth of logs for NROL Break-in workouts and explained them to him and gave him pics of the exercises. (The man does not read. At all.) We'll see if he does them or not...
Warmup: Active Dynamic Warmup from PBD, followed by deadlifts 1 x 8 x 65# and 1 x 6 x 95#.
Deadlift: 1 x 12 x 115#, 1 x 12 x 120#. I felt very good in these and my form also felt perfect. REALLY wanted to increase weight more but, knowing myself, I would get cocky and lose form. So slow increases for now...
DB Shoulder Press: 1 x 12 x 17.5 each (35# total DBs), 1 x 12 x 20# each (40# total DBs). I'd been stuck at the 35# for what seemed forever, just struggling to finish the last few reps. Today, though, blammo! Could have definitely done 40# for both sets today.
Wide-grip lat pulldown: 1 x 12 x 95#, 1 x 12 x 100#. Ouch, that last set was tough to do right.
Lunge: 2 x 12 x 10# DBs (20# total). Felt really good and solid this time.
Swissball crunch: 2 x 10 x 10# DB overhead. I'm trying to do these very slowly to make them harder without having to hold even bigger weights over my already planet-sized head.
Warmup: Active Dynamic Warmup from PBD, followed by deadlifts 1 x 8 x 65# and 1 x 6 x 95#.
Deadlift: 1 x 12 x 115#, 1 x 12 x 120#. I felt very good in these and my form also felt perfect. REALLY wanted to increase weight more but, knowing myself, I would get cocky and lose form. So slow increases for now...
DB Shoulder Press: 1 x 12 x 17.5 each (35# total DBs), 1 x 12 x 20# each (40# total DBs). I'd been stuck at the 35# for what seemed forever, just struggling to finish the last few reps. Today, though, blammo! Could have definitely done 40# for both sets today.
Wide-grip lat pulldown: 1 x 12 x 95#, 1 x 12 x 100#. Ouch, that last set was tough to do right.
Lunge: 2 x 12 x 10# DBs (20# total). Felt really good and solid this time.
Swissball crunch: 2 x 10 x 10# DB overhead. I'm trying to do these very slowly to make them harder without having to hold even bigger weights over my already planet-sized head.
Try putting your feet on a bosu ball (if available), or against (or even better, on top of) a weight bench.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Great workout :-) I know what you mean about trying to make the crunches slower so they seem more effective... When I do them I feel like there's no way they compare to the jack-knives in workout A
wow diane, drooling over the rack and the sexy husband. fortunately, jealousy is at a minimum, because I have my own sexy husband. but the rack I use at the gym is not fondle-worthy. I can't really do it at the gym, too public, so I will resort to online rack porn--will have to get cyber whiteout to remove the dorky guy that is always in the pictures. the cyberstalker IT guys at work won't even report me for looking at squat racks online....maybe I can order one of those gym catalogs and have portable rack porn? the possiblities are endless.....
Diane! Great workouts. Your numbers are really impressive. I would probably fondle a squat rack, if I had one in my house. How sick is it that we are ga-ga over squat racks? LOL
Quote:
Sveta: Hubby actually went over to the workout area tonight. My jaw about dropped! He got on the BowFlex and did a couple set of bench presses (BowFlex-style) then was done. I said, "Um, is that all you're doing?" He replies, "Well, yeah. I like to split things up, you know", like he's been working out for the past several years. Fast forward to the end of the story: I printed him out a month's worth of logs for NROL Break-in workouts and explained them to him and gave him pics of the exercises. (The man does not read. At all.) We'll see if he does them or not...
Tee hee. I am giggling at this for many reasons. It sounds like something that would happen in my house. LOL
I have mentioned the NROL workout to my husband, because he is forever talking about getting ready to start working out, again. I came home last week and he was reading the book! He doesn't read either. LOL He actually finished the book and is all motivated to start it next week.
My husband has a hard time getting that there are more efficient and productive ways to workout than back when he was playing high school football and I actually think he gets this after reading the book.
Sorry to ramble on, but I thought you might get a kick out that.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
In that vein - a related story... A woman I work with was telling me how her husband was trying to work out to some tv show. He was adding weights because the guy on the tv told him to rather than up to his level of ability. At any rate, I persuaded her to give him a copy of NROL which he did then proceed to use. This was back in the middle of last year. Unfortunately, it's had a rather opposite effect - he's still doing the Break-In workouts at the same weight because it feels comfortable now. Go figure.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
So I took out the electric knife night before last to cut some freshly-made bread (I did good -- super yummy whole wheat, oat bran, and wheat germ!) and you know what comes next, right? Yep, cut my stinkin' left index finger to crap. Good thing the bone is so close to the surface and stopped it from cutting too deeply. Took me forever to get it to stop bleeding and, of course, I keep whacking it against things, opening it back up.
Yesterday, I was making eggs ala Natalia and burned the crap out of the backside of the finger next to the cut one. *flips everyone the bird so they can see* At least the bandage on the index finger saved that one from a burn. Both of these owies make gripping smaller things... interesting. Today's workout should be fun. Speaking of which, I'm going to try to remember to do lunges with a barbell on my shoulders today -- still weight but higher up -- just to see what it does to my balance.
I'm getting better at raising my protein intake & lowering my carbs but my cals are still too high. I need more tweakage. I think I'll buy Calorie King software (tried the free trial and loved it) as soon as a wad of cash looks me in the eye. I'm so tired of FitDay. This morning, I tried one of the carb balance tortillas (massive fiber!) with a tiny bit of cheese, toasted on the Foreman grill. Nice! I think I've finally found my Fiber One breakfast replacement.
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Originally Posted by DanceDiva
Hello, Gorgeous!
*snorts & waves*
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Originally Posted by kfisherx
Ummmm... Who cares if hubby reads, as long as he still welds and demands sexual favours what more can ya ask for?
Ya know, you're right! In fact, I'll have to think up something else for him to build now so he can demand more!
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Originally Posted by fengshway
I can't really do it at the gym, too public, so
You might like exhibitionism -- you won't know until you try it. (Can you just imagine the looks from the gym rats if they notice a woman caressing a rack, maybe even followed by a bit of not-so-subtle straddling for good measure? LMAO)
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Originally Posted by GinnyLou
Tee hee. I am giggling at this for many reasons. It sounds like something that would happen in my house. LOL
I have mentioned the NROL workout to my husband, because he is forever talking about getting ready to start working out, again. I came home last week and he was reading the book! He doesn't read either. LOL He actually finished the book and is all motivated to start it next week.
My husband has a hard time getting that there are more efficient and productive ways to workout than back when he was playing high school football and I actually think he gets this after reading the book.
Sorry to ramble on, but I thought you might get a kick out that.
Very cool that yours is starting, too! Mine actually did his first workout (Break-in stage in NROL) on Thursday (or was it Friday?). He's got a very limited ROM on a lot of the moves so he needs to work on that. He did great, though, and I'm very proud of him! I showed him the warmup in PBD and he actually read that part! *gasp* He says he only did that, though, because there were chick pics to look at in that book. LOL
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Originally Posted by stingo
Unfortunately, it's had a rather opposite effect - he's still doing the Break-In workouts at the same weight because it feels comfortable now. Go figure.
Cool Rack, your hubby is very talented. Mine installed a towel rack and it is now partially dangling from the wall! Gotta love him anyway.
Good work this week, sorry about your nose!
So I took out the electric knife night before last to cut some freshly-made bread (I did good -- super yummy whole wheat, oat bran, and wheat germ!) and you know what comes next, right? Yep, cut my stinkin' left index finger to crap. Good thing the bone is so close to the surface and stopped it from cutting too deeply. Took me forever to get it to stop bleeding and, of course, I keep whacking it against things, opening it back up.
Yesterday, I was making eggs ala Natalia and burned the crap out of the backside of the finger next to the cut one. *flips everyone the bird so they can see* At least the bandage on the index finger saved that one from a burn. Both of these owies make gripping smaller things... interesting.
Doh!
see, dangers around every corner ... be careful out there ...
Holy suckarooni, Batman. My workout sucked today. My knees were both hurting and popping, along with both hips. Suck, suck, suck.
NR4W Stage 1, Workout A, 5 of 8
Warmup: ADW from PBD, followed by squats 1 x 5 x 50# and 1 x 5 x 85#.
Squat: 1 x 10 x 95#, 1 x 8 x 95#, 1 x 10 x 95#. My knees were just so not cooperating with me today. Reps were lowered and I didn't even go ATG like usual (still got slightly below parallel, though) but I still had trouble with the same stupid weight as last time. Shit.
Push up: 1 x 10 (5 @ floor, 5 @ 30 degrees), 1 x 10 (6 @ ground, 4 @ 30 degrees), 1 x 10 (5 @ floor, 5 @ 30 degrees). At least push ups were an improvement over last time.
Seated row: 3 x 10 x 100. Didn't get full ROM on the last 2 reps of that last set but, by that time, I didn't really give a crap. Still, did those 2 at probably 90%.
Step up: 3 x 10 x BW. I was ready to try a couple light DBs with it this time but, the way my knees were during squats, I decided to just stick with bodyweight again.
Prone jackknife: 1 x 10, 1 x 12, 1 x 11. Holy hell. First set, I had the ball on a floor mat and as I got near the end, the mat started slipping (we have concrete floors) on the floor and the ball kept getting further and further away... Wham! Yep, I bit it. I Frenched the floor. But not before my head hit the dresser in front of me and took some of the impact. That was handy and I still have all of my teeth. Second set, I remembered to move the stupid mat and did fine. Last set, I don't know what happened but I fell off in the middle of #12 and said what the hell, I'm done. Oh, on these, my hips were doing a crepitus-like pop upon straightening. Not actual pops but not actual grinding. Kind of a combination. It was freaking me out. Which may account for my lost focus and conversation with gravity.
Oh, yeah. Then I was feeling like such a suckass, I decided I'd throw in a round of HIIT on my elliptical (which has 16 resistance levels).
HIIT: 5 minute warmup, then 3 full rounds of 1 minute at R16 (fast as it would go), 2 minutes at R5 (moderate pace).
I need to just go outside and run for my HIIT. Much easier to hit high enough intensities that way. I thought my poor elliptical was going to explode as fast as I was cranking it.
In short, I've said more bad words today than most people even know exist. (I'm an ex-sailor so I'm fully-qualified to cuss professionally. I can also form some cussing classes for a small fee...)
of course j/k - I'm the one doing rev crunch instead of jackknives because a fall off the ball could be deadly in my w/o area (and is likely to happen).
Fast forward to the end of the story: I printed him out a month's worth of logs for NROL Break-in workouts and explained them to him and gave him pics of the exercises. (The man does not read. At all.) We'll see if he does them or not...
Linear Mode
