Followed with another 15 mins on the treadmill. Okay, today killed a little. The reps went down to 12 instead of 15 so I put the weight up a little faster on the squats and rows. Being quite out of shape I’ve been doing the first rep at the weight I did last time, then more on the second rep. Today for both of them I started with a 5 pound increase. I also went from a 60-degree push-up down to a 45-degree push-up. Oh yes, and I found a higher step, which is still not likely high for some, but quite a change for me. And if I wasn’t nuts to start with I put the air back in the swiss ball. I’d taken a little out to help with balance and last week I had this insane idea that my balance was better. Although I did manage to do 9 of the prone jackknife without falling off… the first time. By the end it was really just sad, but I did finish. I’m hoping one day I can look back on the start of all this and laugh (okay, I lie I was trying to laugh, but too winded).
Since dinner's in the oven (ie. no changes) I'll plug in the food for the day as well. I did make a tiny change this morning - this morning's almond snack became an ice cream bar snack. I'd like to blame it on the time of the month (which it is), but I could have decided not to have it. It's probably a good thing that there's only one left. I ended up sitting in the sun on the dining room floor just before noon, pretending it was summer. Hey, the cat started it!
Breakfast: egg white/egg omelet with cheese, 12-grain toast, jam, orange (509)
AM Snack: ice cream bar (200)
Lunch: onion soup with baguette & cheese, smoked back bacon, apple (495)
PM Snack: protein shake, soy nuts, fruit salad (397)
Dinner: chicken with tomato/wine sauce with cheese, cauliflower, broccoli, butter, salad w/dressing (649)
Late Snack: protein shake, fruit salad, biscotti (335)
Since dinner's in the oven (ie. no changes) I'll plug in the food for the day as well. I did make a tiny change this morning - this morning's almond snack became an ice cream bar snack. I'd like to blame it on the time of the month (which it is), but I could have decided not to have it. It's probably a good thing that there's only one left. I ended up sitting in the sun on the dining room floor just before noon, pretending it was summer. Hey, the cat started it!
Cat's have the right idea don't they?
Great job on the all your increases!
I remember crying with humiliation of the jackknives on the workout room floor. Thank GOD! I was alone! I just could not do more in public and with mirrors to mock me. Esp. on those! They do come tho. S l o w l y
Cat's have the right idea don't they?
Great job on the all your increases!
I think cats have it made. They are taken care of, pampered, and nobody expects them to do tricks (ie. as dogs do). We have two fairly young cats (coming up on two) that are always into something. They are quite spoiled compare to other ones we've had. Up until a few minutes ago one of them was either laying on top of my left hand, or chasing the mouse pointer. I'm not sure where he's gone, but that's okay for the moment!
On the increases, thanks. I'm still trying to increase without injuring myself. I sometimes seem to forget that I'm still quite overweight. I've found this while on the treadmill, or doing other exercises. I feel I should be able to do more than I'm capable of. However, I don't want to have the mentality that I can't do it either. Sometimes I think that makes me a touch cautious. Although since I planned on doing 12 workouts instead of 8 I know I have time to increase the weight.
I remember crying with humiliation of the jackknives on the workout room floor. Thank GOD! I was alone! I just could not do more in public and with mirrors to mock me. Esp. on those! They do come tho. S l o w l y
I think it's wonderful that you did them in public.
I know part of why I'm working at home is that I don't want to be doing this with others watching. Even though I know most people at gyms are more into what they're doing than anything else. At the moment, from a money point, it's not an option anyway. I will work out a way to film the lunges on Wed though, so I'm sure that I'm going down far enough. Or if nothing else, to work on getting better as I go along.
On the increases, thanks. I'm still trying to increase without injuring myself. I sometimes seem to forget that I'm still quite overweight. I've found this while on the treadmill, or doing other exercises. I feel I should be able to do more than I'm capable of. However, I don't want to have the mentality that I can't do it either. Sometimes I think that makes me a touch cautious. Although since I planned on doing 12 workouts instead of 8 I know I have time to increase the weight.
It is a shock to "wake up" and realize that you cannot do what you imagined you could do because of your physical state!
I had been working out previously, but even so, these workouts are taxing and different from what I was doing. Take it easy on your leg workouts especially lunges. I had a hard time standing up straight and realized my hip flexors were tight! I am better. Sometimes I use a broomstick (actually a piece of PVC pipe LOL!) that I hold very lightly but is there in case I cannot get back up or need a little help. Also the step ups, I take very slowly. I jumped up to the bench height too soon I think, and of course now I am paying for it.
DL and squats, as soon as I got the form down, it was easier to put weight on, until I banged my knee up. What is this with the knees and me lately LOL??
I also just saw in the book about adding an extra workout at each level. I should have done that!
Kelly - I just knew I would need the extra workout at each level. Of course, I came at this as a real beginner. The one knee has been a problem since I was in my late teens, I think probably 15 or 16. I wrecked the one knee and the opposite shoulder while roller skating (the truck broke on the skate and I was really moving when it happened). The shoulder took years before it wouldn't dislocate when I was lifting things a certain way (not weights, but say a box down from a shelf). The knee seemed to get better, but I notice that it's always the one that bothers me. I'm sure that carrying around hundreds of extra pounds for decades probably didn't help it much.
The lunges are the ones that seem to bother me the most, although it is getting a little better. For some strange reason, my balance is better holding weights. For the step-ups, I'm using a lower height, mainly because I don't have a bench. However, I don't think I could manage it yet even if I did. I looked into buying a fitness step (one that you can raise the height), only to discover those that rate weight of user say that 200 pounds is the limit for a user. Sheesh, kind of makes it tough for the very overweight to get in shape, doesn't it? I had found a ball rated for up to 500 pounds, but so far the cheap one I bought seems to be holding out.
I may use both Saturday and Sunday as rest days until the pool is open (and I can get some non-weight bearing exercise in). It would be stupid to push it and end up making my knee worse. Especially since the snow is actually melting a little and I'm beginning to think that mid-April opening might be possible....
I looked into buying a fitness step (one that you can raise the height), only to discover those that rate weight of user say that 200 pounds is the limit for a user.
I just bought a STEP. I am considering taking it back. I was going to use it for Deadlifts off a box. I am also considering ignoring the fact that it says I can't stand on it esp with weight and see what it does LOL. An experiment. Will it droop in the middle? ARRRGGGGG
It's kind of sad you even have to consider these things. What I'm using at the moment (simply because we had it) is a real cheapo single step stool bought from Canadian Tire (they're 6.99 and rated for up to 300 pounds). It's about 9.5" high. My next option is the hearth around the fireplace - a 12" step. I'm just not quite there yet. I'd also prefer something that I don't smack into a brick wall if I overbalance getting up! Although I'm over the weight for the stool I haven't had any problems. I also know from being in the manufacturing business that ratings are often below what they item will actually take. ie. if the stool only took exactly 300 lbs a certain number would fail slightly below that. So it's actual breaking point will be higher, so that the lowest range of variation will be 300 lbs.
The only problem with this is that your step might only bow in the middle. This one is formed solid plastic so it might shatter. I'm hoping to work up to the 12" stone fireplace step soon, although once I progress to deadlifts off a box I'll have to consider something else probably.
I did see something while surfing one night. It was a box system with different sized platforms that latched together, allowing you to build whatever height you needed. Each platform was rubber topped as well. I thought I'd bookmarked it, but no luck. It was probably more expensive than I thought I could justify, but I should have kept it.
I could probably build something if I needed to, even getting the next door neighbour to cut the pieces. I'm pretty sure that it would need to be quite substantial (ie. heavy) to support me as well as the weights. Space is becoming an issue as well since this room is not as big as it could be, and used for other purposes. So the idea of stackable is good since they could be hidden under the couch when not in use.
I just realized that I mentioned Canadian Tire. I should have told you that it was a Rubbermaid step (single, not a two-step) and the weight it's rated for is stamped on the underside of the stool. They're currently only selling white, but the one I'm using is a pale pink!
I found one on their website, but it's slightly different dimensions. ie. it says it's just over 7" tall, but the one I have measures just over 9".
Breakfast: protein shake, 12-grain bread, jam, orange (372)
AM Snack: soy nuts (134)
Lunch: mixed bean soup with parmesan, smoked turkey, apple (408)
PM Snack: protein shake (135)
Dinner: chili with cheese, tostidos, salad w/dressing (811)
Late Snack: protein shake, fruit salad, biscotti (347)
If you had asked me this morning if I had any residual pain from yesterday's workout I would have said no, or just minor. After dinner I was mixing up some salad dressings, and when I reached up for one of the items on the top shelf... big twinge in the arm. And here I was thinking that maybe I hadn't found heavy enough weights yesterday.
I just realized that I mentioned Canadian Tire. I should have told you that it was a Rubbermaid step (single, not a two-step) and the weight it's rated for is stamped on the underside of the stool. They're currently only selling white, but the one I'm using is a pale pink!
I found one on their website, but it's slightly different dimensions. ie. it says it's just over 7" tall, but the one I have measures just over 9".
Whoa that is rated that high? I returned my step and had the great idea of car ramps LOL, that oughtta hold me right? Too expensive and big. Then I remembered seeing something that DH got a while ago. I am going to check the home stores.
I only found things rated to 200 lbs! That is not going to work with me and 100#'s LOL!
They may have changed the design since these were purchased, but it's definitely stamped on the underside up to 300 lbs. And since it held me and an extra 10 pounds of weight yesterday (and survived), so for the moment I'm safe. Once I get to the point where I need to lift from a box I'll have to see what I think. The concrete blocks wouldn't be bad, but I'm working on a ceramic floor and I'm trying not to use anything that might damage it. That's why the idea of building something out of wood seems like a better choice. The one I was looking at to purchase looks like it's only made from 3/4" board, so I'd want some cross support as well (although might not really need it). My little brain is working on it. I just lack the tools to do it. However, my fairly nice neighbour might be helpful. He's got a workshop in his backyard and loves projects (even though his wife isn't so cool about it).
Followed with another 15 mins on the treadmill. Today, once again, I wasn’t sure I could do those last 15 mins but I did manage it. I felt a pain in my right hamstring doing the lunges, but the walk out afterwards seems to have taken most of that away. So, I’m back to the usual sore knee. The only good thing about it is that it’s something I can live with, and will be a little better in the morning. I see the sun shining and the snow is melting so I just keep thinking about the possible pool opening. It seems to keep me going. Of course with warmer weather comes cutting back the berry bushes, planting a few new ones in the bed I prepared last fall. As well as cleaning out the pots and getting them ready to plant. With such a long winter though I think I’m even looking forward to that kind of stuff.
Oh, I changed the notation slightly. I realized that I’ve been putting the total weight for the dumbbells, instead of how much each one weighs, so I thought I’d change that now. The pullover is the one I’m having the most trouble with. Yes, even with the pain today during the lunges, I still found the pullovers the toughest. We’ll see how I do with them next week, but I feel like I’m at the maximum weight with them at the moment.
Breakfast: egg/egg white omelet with cheese, 12-grain bread, orange (474)
AM Snack: protein shake, almonds (299)
Lunch: lentil soup, smoked turkey, apple (431)
PM Snack: protein shake, fruit salad, soy nuts (420)
Dinner: corned beef, cabbage with tomato, butter, salad w/dressing (546)
Late Snack: protein shake, fruit salad, biscotti, soy nuts (431)
I bought a knee braces. It really helped the time I DID use them and that is when I came off the step wrong and twisted my knee AGAIN! (It is doing better) The braces are tight tho. I carry weight at my knees. Of course you can always use an ace bandage. It helped my knees feel stable while doing the lunges.
I might consider a bandage depending on how it goes. The squats don't seem to bother me as much, so it won't be until Monday that I'm doing the lunges again. I'm still toying with staying off the treadmill on Saturday and Sunday this weekend (instead of just Sunday). I've got enough stuff to do that I probably won't even notice.
Squats don't bother me either. The Deadlifts don't bother me. It is the step ups and lunges. When I first started the lunges I had major patellar pain! I just stepped forward further and I didn't come back to feet together, I just stayed in one position up and down. Know what I mean?
Breakfast: protein shake, 12-grain bread, peanut butter, orange (417)
AM Snack: almonds (164)
Lunch: beef mushroom barley soup, smoked turkey, apple, fruit salad (545)
PM Snack: protein shake, soy nuts (269)
Dinner: corned beef, chicken & turkey sausage, cabbage with tomato, butter, salad w/dressing (550)
Late Snack: protein shake, fruit salad, biscotti (264)
Kind of a quiet day around here. It is definitely warming up and finally we've got a few bulbs poking out of the ground. This is only in the few spots where there still isn't a huge pile of snow. I'm still thinking that the ice on the pool will be melted in time to open it mid-April (fingers crossed). It might only be a week or so before only the big piles of snow are still around. Amazing what a couple of above freezing days can do!
Kelly - up until yesterday I thought I was getting much better with the lunges (lower and such). I think next week I'll try some warm-ups without weights first before I add the weights. We'll see how it goes. On the B group I'm really more concerned with the pullovers. They just seem to be the hardest.
On the pullovers, I use one dumbbell and hold it vertically between my hands. You really cannot do too much at first on this one. I use my adjustable DB on this one.
On the pullovers, I use one dumbbell and hold it vertically between my hands. You really cannot do too much at first on this one. I use my adjustable DB on this one.
I'll keep that in mind as I go with heavier weights. I have more strength with one arm so I'm feeling a bit lopsided with this. ie. I feel I could go slightly heavier with one arm, but not the other.
Followed with another 15 mins on the treadmill. I think I’ve reached a bit of a turning point today. The workouts are tough, so much so that at times I’m not sure I can finish them. However, I’m seeing shorter recovery times after I’m finished now. I’m still really dragging myself to finish those last 15 minutes. Particularly since I tend to end the prone jackknife set pretty much collapsed on the floor. It would be so nice to just stay there for a while. However, 30 minutes out, having had my post workout snack, I’m not feeling too bad. So this means either I’m not working out hard enough, or I’m getting marginally better at it.
Oh, and I manged to do the first set of the prone jackknife without falling off the ball! I still need to work on the form, but it feels like a small victory.
I'll add in the food for the day as it's already set. And that last damned ice cream bar is gone. Although I think I did well, keeping 4 bars over three weeks (which is probably a personal record), I think it's best to just stay away from them a while longer.
Oh, and the pecan cherry bread is some kind of bread starter cult I got roped into by one of the neighbours. I did end up making it with oats (whizzed up in the blender) and cut some of the sugar out of it. I made them in little loaf pans and have managed to get some of it given away (with the extra starter). I do like to bake though, so once it's used up I might go look for some whole grain bread recipes. Better mine I suppose than purchased. It worked out to about 70 cals/oz so I'll probably end up using it for breakfast other days.
Breakfast: egg white omelet with chicken & turkey sausage and cheese, orange (363)
AM Snack: ice cream bar, pecan cherry bread (290)
Lunch: onion soup with baguette & cheese, smoked back bacon, apple (507)
PM Snack: protein shake, soy nuts, fruit salad (382)
Dinner: 2 hamburgers with condiments, 1 roll, salad w/dressing (787)
Late Snack: protein shake, fruit salad, biscotti (279)
Breakfast: egg white/egg omelet with smoked back bacon and cheese, pecan cherry bread, jam, orange (467)
AM Snack: almonds (164)
Lunch: lentil soup, smoked back bacon, apple (447)
PM Snack: protein shake, soy nuts (269)
Dinner: pork souvlaki, snow peas, butter, salad w/dressing (496)
Late Snack: protein shake, fruit salad, biscotti (366)
In the end I decided that I’d take both weekend days as rest days. I’ll see how it goes next weekend, but it gave me time to get other things accomplished. Somewhere in the afternoon I ended up with a sore foot. I just can’t figure out what I’ve done to it. I spent the morning working in the crawl space and had a shower, ran a few errands. It seems to be when I put weight on the ball of one foot only. The heel is fine and there’s no pain touching, poking, prodding, flexing. I keep thinking if it was something I did Friday it should have been bothering me in the morning or even early afternoon. It seemed to get really bad (ie. sudden) just before dinner. Oh well, I’ll see what it’s like in the morning. I’m horrible about not wearing shoes indoors, so it could be a fallen arch or some such thing. If it isn’t better tomorrow I’ll probably put on my runners during the day to see if that helps. We were out of hamburgers so they’ll get made in the morning (or afternoon) and the rest of the ground beef will end up as chili (only one left in the freezer). I’m also going to make the last cup of starter into more breakfast bread (the pecan cherry loaf). That should keep me out of trouble Sunday.
I wrote that last night but didn't end up posting it. The good news is that the foot is much better this morning. The only thing I can think of is the pushing myself around too much on the chair in the crawl space caused a sore muscle. Next time I'll make a point to wear shoes. Oh well, I suppose I should go off and start my chores.
Just killing time until lunch. My mother is on the treadmill and I'm keeping an eye on her. I'm less concerned with her physical issues (ie, she is just doing a general walk) than her electronic issues (ie. hits a button and is suddenly doing a run). She's concerned about being in shape for the garden this spring. I'm humouring her. Really, she's 80 and I think will outlive us all. It's only the last few years where I notice I have to slow down a bit when we're walking together. I still think it has more to do with the fact that she likes to window shop and I just like to get where we're going.
I've done my 60 mins on the treadmill this morning and will be doing my lifting in the afternoon. I just thought I'd drop in my food for yesterday. The foot is back to the point where I really don't know what was wrong with it. Oh well, at least whatever it was, it's gone.
Food for Sunday:
I don't feel so bad about the rain today then! We're getting the big push from the bulbs that aren't covered in snow. And the ice on the pool is kind of mushy and melting, so that's another good sign. Although the forecasts we're getting are rain/snow depending on the temperature when it comes down.
The good news is that spring really is coming, slowly, but still coming...
Followed with another 15 mins on the treadmill. I think I might even have done more than the 24 lunges during the first set. Silly me, I think I was still counting to 15 each. I admit that except for the pullovers, I think I find this set of exercises a little easier. And easier just means I don’t feel like I’m dying in the middle of the routine. I did kind of give up on increasing the weight on the pullover today. I really struggled on the first set, I just didn't see going higher on the second.
Breakfast: egg/egg white omelet with cheese, pecan cherry bread, jam, orange (551)
AM Snack: protein shake, almonds (299)
Lunch: onion soup with baguette and cheese, smoked ham, apple (556)
PM Snack: protein shake, fruit salad, soy nuts (337)
Dinner: balsamic pork tenderloin, snow peas, butter, salad w/dressing (598)
Late Snack: protein shake, fruit salad, biscotti (264)
Stage 1 - A4 (3/24)
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