To summarize, I had been doing NROL4W and had two incidents with being a beginner I suspect. I had to ditch the bar on an overloaded squat and a few workouts later I had a major form screw up trying to figure out the RDL with bent over row and ended up with a rounded back thus a locked up back. Put me straight on the floor in agony, off for over a week and derailed there for a bit. But I'm back!
While I was off I reviewed my progress and goals and decided that since I'd have to modify anyway to exclude my back for awhile, it would be a good time to reevaluate. I've enjoyed gaining strength and muscle on the program and I'd like to continue that but I find my main priority is really fat loss. I want the gut gone. So I thought I'd do a modified stage 7 with HIIT and try to get rid of this stubborn tire I carry around.
To that end I started back with a workout yesterday that went like this:
warm up on the elliptical
DB incline bench press
2x20x15#dbs, 1x12x15#dbs, 1x16x15# dbs
DB squat
1x20x15#dbs, 1x15x15#dbs, 2x20x10#dbs
DB shoulder press
1x16x15#dbs, 3x20x10#dbs
Step up
3x20x10#dbs
Lat pulldown
2x20x2nd setting, 1x17x3rd setting
I was pretty wiped after this! I'll do three sprints of HIIT tonite on the elliptical and hope to build from here! Back to low carbing and that is going well, shedding water weight again. So far so good. Sure a lot more sore today with the higher reps though!
Yep, did it again LOL... This time I seriously pissed off my right tricep, too many reps too soon after a week off I guess. It kept me up night before last and I took yesterday as a rest day instead of the scheduled workout. Today it's transferring pain up to the front of my shoulder but the overall intensity of pain is way down. Once I get full ROM back I'll maybe start making it workout again.
Today I did 25 minutes on the elliptical's interval setting which is a moderate interval, not HIIT.
Looks like easing back into things is going to be my only option
Good news is that my back is feeling much much better. Yesterday at work I had a long, steep, rough hill climb on rocky terrain and no tweaks, no nuthin'! The HIIT I've been doing is excellent training for hill climbing! I got right up to the top no problemo, but the client with me was huffing and puffing.
Hi Susan, I had the same "luck". My back, my knee arrrggggghhhh. It is frustrating. I am kinda doing the same thing, going for more fatloss and less injuries.
Hey there and thanks Ginger and Kelly. If I keep injuring myself I'm gonna run out of modifications, so I send good vibes to my knees LOL, if one went out then what? One legged jumping jacks?
Alright, woman, enough of this skitting around and hiding from me! I know where you live and I know how to punish you with chocolate covered pretzels and bread products!
Well, I guess I will take pics and measurements next week for the challenge after all.
The tricep is almost back to where I can work it again. I figure I will get back on course this week with workouts. And go back to stage three where I belong No more skipping ahead and overdoing. I will restart stage three though and probably still have to make some adjustments to accommodate the back and arm but hey, I'm still in the game
Meant to do the BW matrix yesterday but time caught up with me and I had to start a rather involved bowel cleanse protocol for an IVP xray today. My right kidney is not draining at the rate it should so I get to have a fancy xray complete with getting zapped with a radioactive injection. I should positively *glow* after my workouts this week
Meant to do the BW matrix yesterday but time caught up with me and I had to start a rather involved bowel cleanse protocol for an IVP xray today. My right kidney is not draining at the rate it should so I get to have a fancy xray complete with getting zapped with a radioactive injection. I should positively *glow* after my workouts this week
Got my first real comeback workout in tonite (mostly anyway) with interruptions..
Stage 3 A Workout 1/4
10 minutes warm up on the elliptical
1 arm DB snatch
3x6x25#db
DB single leg Romanian deadlift
3x6x25#dbs
Barbell bent over row
3x6x65#
DB single arm overhead squat
3x6x20#/10#dbs
DB incline bench press
3x6x15#dbs
Plank
3x90 secs
Reverse woodchop
3x6x1st setting
BW Matrix
One round for about 3 minutes till the dang fool dog started howling his head off, Dad is Home!!! That broke what little concentration I had left so I didn't get the second round in. Earlier in the workout the trainer guy called who I've been playing phone tag with as well. Gonna pay for a few sessions to get my form squared away to help with this injuring myself habit I've created
I didn't go aggressive on weights or try to increase, just wanted back into a workout. I may add some extra stage three workouts before starting the next stage, we'll see.
Today's my rest day and I'm too ate up with DOMS to want to get on the elliptical, but I just had to post. I went to the regional office of my work today and some of the fellows in the break room who hadn't seen me in awhile were, well, just flat out shocked at how I looked And I work with guys who are the type who wouldn't say shit like that to a female coworker if they had a mouthful One fellow even checked out my arm for a bicep muscle and had me arm wrestle him LOL. Nice reinforcement that things are working and changing for the better...one more big
Since I'm restarting and not trying to challenge too hard on weights yet I found this workout less strenuous. Probably time to start adding weight again. I'm scheduled to work with a trainer on Saturday to help iron out my form problems.
Meanwhile...
Stage 3 B 1/4
10 minutes warm up on the elliptical
RDL/ Bent over row
Was I ever careful on these as this where I hurt my back last time! Musta been holding my tongue right, no problems this time
1x6x65#
1x6x75#
1x6x85#
Partial single leg squat
These are fun in a tipsy kinda drunk sorta way...got about three quarters of a pistol on my last rep dominant leg
2x6xBW on floor
1x6xBW from bench
Wide grip lat pulldown
3x6x150
Back extension
I had no sub for this, I need a bigger Swiss ball, didn't sub prone cobra as I'm not doing that one yet to spare the tenderloins from my back strain.
YTWL
3x6x3#dbs tried the 10#dbs but they were too heavy
Oh, I forgot to mention, my IVP xray came back normal. So who knows what the deal was with the ultrasound to begin with, but apparently my kidneys are o-tay.
I'd better go pester nutbar, she needs more nagging in her life
I got to work with a trainer some today and several mysteries have been solved! My hamstrings could apparently be used for a longbow string Very tight. Very inflexible on the ankles and on up, thus I don't push off my heels well on squats and tend to roll forward. Also noted was quad dominance and weakness in activating my glutes and hip flexors. I favor my stronger right side and do other odd compensations on form to use quads when I should be using glutes and hips. I need to stretch and warm up better. Much to work on. I'll work with him again next Saturday for deadlift form and to get a warm up routine from him.
Forcibly concentrating on the hip movement in practicing on BW squats was an ah-ha moment as it took my focus off the knee movement which improved things for me and made it feel more like a natural movement than a forced one. If that makes any sense.
Meanwhile I continue on with my workouts as I can....
Stage 3A 2/4
I tried more stretching with my warm up this time, obviously focusing on my hamstrings!
One arm DB snatch
1x6x38.5#db
2x6x33.5#db
DB single leg Romanian DL
1x6x38.5#dbs
1x6x33.5#dbs
1x6x25#dbs
Barbell bent over row
3x6x75#
DB single arm overhead squat
3x6x10/20# dbs
DB incline bench press
3x6x25#dbs
Plank
3x90secs
Reverse woodchop
3x6x1st setting
BW Matrix
I did a partial set, about 3 minutes worth. These sucketh. I sucketh at them. I'm mad about it and will do better next time.
Challenge pics preview... measurements and full set to come when I get back from concealed carry class tonite (woot!...on the class, not the pics LOL ). My bleary eyed resizing job didn't work out right this morning so I'll redo the set of the three and post those later. As anyone following my log knows, it hasn't exactly been an "on" month for me, but I made it through without too much regression for which I am happy. I think I'll show a couple or three pounds lost but not much on the tape and the pics show a little more pooch. Good motivation to kick ass before the next set are due!
Here's the two month side by side from March for comparison.
Instead of using the elliptical, maybe using a rowing machine for 5 minutes would serve the purpose better? And/or you might want to try a warm up set for each exercises with a light weight just to get your muscles used to that particular movement.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I don't have a rowing machine at home. I'm gonna study up on stretches for it and he said he'd put together a warm up program for me so I'll look to use that too.
Had to swap out workout days again this week cause of field commitments, was out on control burns all day and ate a good bit of smoke which always makes me tired (but I love Rx burns ). Got a lot of walking in though!
I've been wondering if wearing work boots with their extra strong ankle support is part of the hamstring problem. My ankles are really isolated from full movement in the boots, unfortunately that's necessary. I also wondered if using the elliptical might be contributing to such a tight hamstring?
Popping in to goose ya so you know I survived the computer crap today.
I'm gonna have to dig out the magnifying glass to see your pics, silly goose. Of course, after this month's injury-o-rama, as long as you didn't backslide, you're doing great! So what's next on the injury list?
How'd the class go? Hey, it occurred to me today that we can have two kinds of gun shows at the campout this year.
Hey Ms Nut! Glad you're up and running again Was the tea incident a spit take or a fumble? LOL
Class was *excellent* and I shot my pistol better than ever I would recommend for anyone who lives in a state with CCW legal to exercise their right and become licensed. Even if you don't carry, it's a great lesson on proper use of firearms and the legalities of defending yourself and loved ones.
I think the pics look good. And maybe there appears to be more "pooch" simply because of the different bottoms? Glad you're getting some good info from the trainer, I'm sure it will help you get back on track and prevent any more injuries!!! Keep it up!
Now that I look Nanette, I think you're right about those bottoms and the pooch! Thank you for pointing that out, kinda made my day
Today's workout:
Stage 3 B 2/4
Warm up: hamstring stretches, ankle stretches, 5 minutes on elliptical, foam rolling on hams and hips, and then the warm up moves from NROL4W.
Warm up lift: 1x6x75# barbell bentover rows
RDL Bentover rows
3x6x85#
Partial single leg squat
3x6xBW on bench
got full depth last rep left leg
Wide grip lat pulldown
3x6x150#
Went for more ROM rather than adding weight
Prone cobra
3x60 secs
I dislike this snakey business
YTWL
3x6x8.5#dbs
Swiss ball crunch
3x6x10# plate extended
Prone jacknife
3x6xBW
Hanna side flexion 3
3x6xBW
Prone cobra
Did I mention about not liking the snake? Mark me down for a goose egg here.
4 sprints HIIT. Was gonna do five but did myself in on the last one when smarty-pants me says, let's up the resistance mid-sprint! Almost had to dive for the trash can but I got her swallowed back.
I think it's great to hire a trainer for the sake of form! I'm thinking about doing the same thing. I don't want to hurt myself being stupid. Like someone said about that kid in the deadlift video...he's strong from the neck down! Not me!
It's been helpful to me to see the trainer, but I sure couldn't afford him all the time
Today's workout
Stage 3 A 3/4
Warm up was similar to last time, hamstring and ankle stretches, a little elliptical, foam rolling and some ADW from the book.
1 arm DB snatch
1x6ex33.5#
2x6ex38.5#
DB single leg RDL
1x6ex38.5#e
2x6ex33.5#e
Barbell bent over row
3x6x85#
DB single arm overhead squat
3x6ex10#/20#
DB incline bench press
3x6x25#e
Tried to go heavier but couldn't get the 33.5# dbs up to get started so I stuck with the 25s. Didn't have an in-between option.
Plank
3x90secs
Reverse woodchop
3x6ex1st setting
BW Matrix
:Cue the Rocky theme: She did it!!! She completed the bastard! Form was horrific but the moves were all completed, rest taken and second set done as well WooHoo!
Spent an hour plus with the trainer again today. We worked on an ADW he put together for me and then spent the remainder of the time working on form corrections with squats, deadlifts, bench presses and cable pulls. Money well spent. Until I get my hips and hamstrings into a better state, squat form is going to be an issue for me so I'll keep after it and hope to make some progress before those are back on the plate again.
Gotta catch up around the farm here so I'll finish out the last of stage three next week, may add one or two to round it out and finish it up before moving on to stage 4.
More rescheduling...got called out to control burns again today so I got four hours of hiking and smoke breathing in anyway. Kinda too pooped to party with weights tonite tho Did a half hour on the elliptical yesterday. I'll switch to Tues/Thurs/Sat for the week.
All done with the trainer nutbar, want me to pack him up and send him along? I don't know how well he'd take to duct tape though and I'm pretty sure he could beat the everlovin' puddin' outta me LOL. Not a huge guy but he looked rock frikken' solid!
Finally got back to a workout, despite a sour tummy... I wanted to work on some form stuff so I modified the B workout I had scheduled.
Stage 3 B 3/4
Warm up
5 minutes elliptical
ADW from the trainer, I took extra time and went through the whole thing slow with full reps so I could continue to learn it and reinforce what he taught.
RDL/ bentover row
2x6x85#
1x6x90#
Partial single leg squat
2x6exBW
Squat
1x10x45#
1x10x65#
Wide grip lat pulldown
The trainer taught me a different form than what I was using from the book to work my shoulders better so I had to drop weight.
3x6x90#
1x10x90#
Smith machine push ups
1x6xBW
2x10xBW
Swiss Ball crunch
3x10x10# plate held out
Front squat push press
1x10x45
1x9x45
1x6x45
Prone jackknife
3x10xfull pike
Four sprints HIIT on the elliptical
And now I'm fixing to go do some hamstring stretches and call it done.
Susan's restart
Linear Mode
