I wimped out on going to the gym yesterday because it was cold and rainy and our married daughter's family came over for the day. I figured I'd wait until Monday since Sundays are so busy with my working and all. But I had a free hour this afternoon, so off to the gym I went.
Seated rows Sets 1-2 60#/12 Face Pulls Sets 1-2 40#/10 Barbell bent over rows Sets 1-2 55#/12 Bird dog finisher Sets 1-2 20 each side (right arm, left leg + left arm, right leg)
I haven't done either of the rows in a long time. I think my PR for seated rows is 70 so I know what to shoot for.
I concentrated on form for bent over rows. My left arm does a funky thing unless I really concentrate. It's hard to explain, but my shoulder goes up higher and my arm bends at a slightly different angle than my right side which throws more of the load over to my right side. I really have to concentrate to make my left arm behave itself. Weird.
I wimped out on going to the gym yesterday because it was cold and rainy and our married daughter's family came over for the day. I figured I'd wait until Monday since Sundays are so busy with my working and all. But I had a free hour this afternoon, so off to the gym I went.
I think that's why I like working out at home. I could so talk myself out of it when the weather sucks.
__________________
Never discourage anyone...who continually makes progress, no matter how slow. Plato (427 BC - 347 BC)
Pauline, congratulations on the challenge! I am extra impressed now that I found out your age . You look amazing. I hope you'll continue to post food pics and recipes.
Swiss ball single leg glute raise Sets 1-3 BW/12
The first time I tried these, I could only do a few single legged. I had to use both legs to get my butt into the air.
Wide stance Romanian deadlift Set 1 105/8 Set 2 105/10 Set 3 105/8
Went back to the traditional Romanian deadlift and it was much better. The PR is because I did so many at 105 at one time. I've only done one set before!
Overhead Step ups Sets 1-3 25/10 (4 risers)
I had to use a curly bar thingie and I hate those things. I can't wait until I can get the real bar up. But 45# is a ways off...
Forward/Side Planks Sets 1-2 30s ea/2min
These are hard. Forgot how much.
Last week when I did this workout, I had DOMs for like 4 days. This week I barely had any. Go figure.
My eats have been dead on. This week I planned 2 days at 2100, 4 days at 1900, and 1 day at 1200 (not necessarily in that order). I cannot believe how easily I am packing away 1900 cals now. I'm shooting for min protein of 150 and that's going surprisingly well. My biggest challenge is getting enough water.
I found a whey protein powder sweetened with stevia that I really like. Jay Robb's. Anyone know the cheapest place to order it? I've been doing 1-2 shakes a day depending on where I am protein-wise.
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
I don't know anything about the whey, but I do want to say that your workouts continue to amaze me! Your deadlifts rock!
Quote:
Originally Posted by Celestialmom
Way to go, Pauline! Is that a program you're making up for yourself before you start a hypertrophy routine, or is that from Leigh?
Quote:
Originally Posted by kfisherx
Yeah on all the PRs!!! Oh the power of good food. LOL!
Thanks, everyone! I'm finally getting back into a steady routine after my 10 day break.
Celeste, I'm working on correcting some postural stuff and gradually increasing my calories before I start the hypertrophy stuff. Leigh recommended focusing on glutes and hammies and core/back strength, so that's what I'm doing for right now. I do think my posture is improving and my appetite definitely is!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
Incline chest flys Set 1 10e/12 Set 2 12e/12 Set 3 12e/10 10e/2
Tricep pushdowns Sets 1-2 30/10 Set 3 35/10
Doesn't look like much. I was in and out in 30 minutes, but woowie...what an arm workout! I'm looking forward to my stretch/flexibility stuff tonight. My back is a just a little tight from the deadlifts on Monday.
Yes. I'm bumping up as many weights as I can each workout. I may have started low, but I wanted to start where my form was correct and work up from there. This was a challenging workout for me. I can feel it in my arms this morning!
wow - congrats on all the prs! i think it's smart of you to backtrack a bit and improve the postural stuff. thanks for the videos too - i was finding that my squats were off a bit and i was feeling them much more in the quads than i should. i think a big part of my problem is inflexible ankles... good luck with the new program, pauline!
Yes. I'm bumping up as many weights as I can each workout. I may have started low, but I wanted to start where my form was correct and work up from there. This was a challenging workout for me. I can feel it in my arms this morning!
Well done - that's the kind of work that will get you results for sure.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
wow - congrats on all the prs! i think it's smart of you to backtrack a bit and improve the postural stuff. thanks for the videos too - i was finding that my squats were off a bit and i was feeling them much more in the quads than i should. i think a big part of my problem is inflexible ankles... good luck with the new program, pauline!
Thanks, Karen! I'm glad the videos were helpful. My quads are so dominant it's pathetic. You'd think I didn't even have glutes...but it's getting better.
Quote:
Originally Posted by stingo
Well done - that's the kind of work that will get you results for sure.
Thanks, Tom!
Quote:
Originally Posted by realcdn
I usually find that new exercises brings them, and then not so much. I suppose that's a sign that you're working new muscles.
Anne, that is such a good point. Duh, I completely forgot about that. It's nice to think that those lazy glutes and hammies are finally having to do their share of the work!
Today was our staff Christmas party at Grove Park Inn in Asheville. It was the seafood buffet night and I had a great time loading up my plate with lots of broiled and steamed protein! Yum! I did have a few small desserts, but I actually still have calories left to spend tonight while watching a movie! Woohoo!
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
"A strong woman has faith that she is strong enough for the journey...
but a woman of strength has faith that it is in the journey that
she will become strong."
A Standing Vacuum is where you basically suck your belly in as far as possible.
__________________ 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
So anyway, what the heck is a standing vacuum? Pose like a dyson? Suck up all the dirt on the floor? Maybe I just shouldn't ask...!!!!
Quote:
Originally Posted by jenofthemountain
Now you really got me wondering!
Quote:
Originally Posted by SpacecityPaula
A Standing Vacuum is where you basically suck your belly in as far as possible.
Yep, Paula's got it right. You pull your abdominals in as tight as you can (imagine a string tied to your belly button and being pulled out your back like one of those old wind up dolls that would talk when you pulled the string). You're not holding your breath; it's kind of like kegels mixed with abdominals. Hope that explains it. They are hard! Some yoga variations include other positions. Standing is good enough for me!
. You look amazing. I hope you'll continue to post food pics and recipes.
!!!!
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