I am so impressed with your workouts! I just picture this tiny little lady in the gym deadlifting some serious weight!
Personally, I am not very flexible and I hate any set with enough reps that I have to go lighter than 135 since it makes the bar lower. And I'm a lot taller than you! I have read the advice to not take the bar so low that you lose the arch in your lower back. That range of motion would be different for every person and hopefully would improve with time.
Thanks, Leah! I guess I just didn't realize how big an improvement there was over the last month or so!!
Stage 1 results
Workout A
Squat - 10#s to Push-ups - 60 degrees to 30 degrees Seated Rows 30# to 70# Step-up - 5#s on low step or BW on bench to 15#s on bench Prone Jackknife - from simple planks on ball to the toes
Workout B
Deadlift - 45# to 80# Dumbbell Shoulder Press - 5#s to 10#s Wide-Grip Lat Pulldown - 30# to 55-60# Lunge - 5#s to 15#s Swiss Ball Crunch - BW to 20# on chest or 10# overhead
Workout A AMRAPS - I messed these up a little because I didn't exactly start at my beginning weights and I had to hurry because the gym's childcare was going to close soon! But, I am still happy with my results.
Squat - 45# for 23 (I actually forgot how long it took me to get to the bar! I should have done 10# dumbbells!!) Push-ups - 45 degrees for 30 Seated Rows 30# for 27 Step-up - BW on bench for 17 reps each leg Prone Jackknife - perfect to toes for 11 jackknifes. I didn't lose my balance or fall off once!
I'll do Workout B AMRAPs tomorrow if I'm not too tired just so I can have the rest of the week off!!
Pauline - great job finishing stage one! I was happy to reach a milestone. You made great gains in your lifts. I was a little intimidated by stage two as well - esp. the front squat/push press. I like it now but I did really light weight the first time to get the hang of it. As strange as it sounds, I think my favorite exercises from stage two are the bulgarian split squat and the static lunge. I can really feel those butt muscles working
So, my ST rest week begins... I'm going to do cardio this week and play around with learning the moves for Stage 2 so I don't look like a complete imbecile next week. I just found the wonderful aerobics room at our gym which has all the extra swiss balls, and dumbbells, and lots of mirrors so I can see my form from different angles with no one watching! It's great.
Oh, I have a gimpy left shoulder/upper arm. It only bothers me with certain movements like the overhead shoulder press which is why I could only do 20 and why I only got up to 10#. My right arm would have kept going and have handled more weight at the end of Stage 1. I'm hoping that it will feel better by next week. I may go to the doctor about it because it isn't really a muscle thing that I can tell...and it isn't the result of STing since it was like that before I started...
Workout A AMRAPS - I messed these up a little because I didn't exactly start at my beginning weights.
(snip)
I'll do Workout B AMRAPs tomorrow if I'm not too tired just so I can have the rest of the week off!!
I did the same with the AMRAPs. My starting weights were far too low and I figured I'd get bored so I picked higher weights, but not my highest. I should have done the B's today but I've been having a really unmotivated day, so I'll have to do them tomorrow. It's probably a good thing though since I'll be doing my first Stage 2 lifts next Friday (and I can take the weekend to recover)!
Any plans for your rest week? I'm skipping mine because I have a house-guest and a trip in the future - both of which will require mid-stage enforced rest weeks. Once I get a planned rest week in, I'd like to do some fun cardio. Maybe go to a spinning class again. Or find a gym with a pool.
Thanks for posting to my log, by the way, it's nice to find someone working on the same stage.
Wow! Great progress in stage 1. It is so much fun to first start out and discover how strong you really are. Hey have a nice rest week. Your gimpy arm thing will possibly be better for the rest.
Wow! Great progress in stage 1. It is so much fun to first start out and discover how strong you really are. Hey have a nice rest week. Your gimpy arm thing will possibly be better for the rest.
Quote:
Originally Posted by leyla
Hi Pauline,
Congratulations on your progress!
Thanks, so much! You guys (gals) are the reason I keep going. The support here is tremendous!!
Quote:
Originally Posted by Morondava
Any plans for your rest week? I'm skipping mine because I have a house-guest and a trip in the future - both of which will require mid-stage enforced rest weeks. Once I get a planned rest week in, I'd like to do some fun cardio. Maybe go to a spinning class again. Or find a gym with a pool.
Thanks for posting to my log, by the way, it's nice to find someone working on the same stage.
I was planning to take a spin class at the gym and check it out. I may also go to a Group Power class to see what that's all about. I think it would be with pretty light weights from what I can tell from the description. I'll see how the week goes. Otherwise, I'm just enjoying the week getting in some of my favorite Walk Away the Pounds dvd workouts. My husband and adult son are in Barbados for the week, so it really has been a peaceful and relaxing week. My 2 younger ones don't mind if we just have peanut butter and jam for supper!!
I tested out the push press thingie with my broom and I'm feeling a little less tentative about it - like maybe I'll even be able to do this with a barbell!
My husband and adult son are in Barbados for the week, so it really has been a peaceful and relaxing week. My 2 younger ones don't mind if we just have peanut butter and jam for supper!!
Oooh, I am SO jealous!
I just tried my first class at the gym, and it was a blast. Have fun!
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Pauline--hope your rest week goes well and congrats on finishing Stage One! You can boldly go where (I've) never gone before and let me in on all the good tips so when I get there it won't be so intimidating...
Celeste
Okay stopping in to say hello since you were kind enough to stop by my journal....
Love the Tolkein reference and you have the same first name as one of my most favorite people in the world, my grama (whom I am named after).
Anyway congrats on finishing stage 1.
__________________ 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
Speaking of trying out movements, I went into my gym today and tested out the exercises that are new to stage 2. It wasn't a workout, just a couple of minutes figuring the moves and start weight. I'd really recommend it. It makes me feel more confident about starting. I tinkered with the cable machine for the woodshop, something I'd never used before. I figured out that I probably won't be able to do all the reps of the push press - but I'm going to use the bar anyway. I figured out where to put my foot on the squats (and where to find the steps). Haven't done this for workout B yet, but probably will.
Congrats on finishing Stage 1! I hope you're enjoying the week off. I've never taken a spin class but have always wanted to try it - just been a little intimidated, I guess. That and a fear of my butt being in serious pain the next day! Looking forward to hearing how it went for you.
Pauline--hope your rest week goes well and congrats on finishing Stage One! You can boldly go where (I've) never gone before and let me in on all the good tips so when I get there it won't be so intimidating...
Celeste
Quote:
Originally Posted by Morondava
Speaking of trying out movements, I went into my gym today and tested out the exercises that are new to stage 2. It wasn't a workout, just a couple of minutes figuring the moves and start weight. I'd really recommend it. It makes me feel more confident about starting. I tinkered with the cable machine for the woodshop, something I'd never used before. I figured out that I probably won't be able to do all the reps of the push press - but I'm going to use the bar anyway. I figured out where to put my foot on the squats (and where to find the steps). Haven't done this for workout B yet, but probably will.
I'm actually getting excited about it since I've gone over the workouts a few times to familiarize myself with them and tried some of the moves with the broomstick and lighter weights. I'm a little concerned about my shoulder and the push press thing, but I'm going to try it...
Quote:
Originally Posted by SpacecityPaula
Okay stopping in to say hello since you were kind enough to stop by my journal....
Love the Tolkein reference and you have the same first name as one of my most favorite people in the world, my grama (whom I am named after).
Anyway congrats on finishing stage 1.
[quote=katiecopter;550240]Congratulations on finishing Stage 1!!! quote]
Quote:
Originally Posted by marthand99
Congrats on finishing Stage 1! I hope you're enjoying the week off. I've never taken a spin class but have always wanted to try it - just been a little intimidated, I guess. That and a fear of my butt being in serious pain the next day! Looking forward to hearing how it went for you.
Thanks for the congrats, everyone! Marty, I tried for 4 days straight to get to the class, but it didn't work out yet. I'm determined to keep at it until I make it to one!
Quote:
Originally Posted by stephanie932
Pauline............I hope you are having a great Mother's Day!!!
Whew! After asking on the injuries thread, Julie said my shoulder sounds like a biceps tendon thing going on and to lay off presses. Well, I decided to see if the Front Squat/Push Press would be doable since it's supposed to be leg strength and not arm strength... I may have to lay off that one for a while...
Here's my workout which I must say was exhausting. I didn't sleep well the night before and I was just tired...
WU for 5 min on Elliptical, BW squats, Side Lunge, Reverse Lunge, Inchworm, YTWL for arms.
Front Squat/Push Press Set 1 45#/3 Set 2 10#x10#/6
Step-up Sets 1 & 2 10#+10#/10
One Point Row Sets 1 & 2 10#+10#/10
Static Lunge Sets 1 & 2 10#+10#/10
Push-up Set 1 30degrees/8 Set 2 45degrees/10
Plank Set 1 on elbows 45s drop to check time 15s Set 2 on straight arms 60s
Cable horizontal wood chop Sets 1 & 2 10#/10
I had to improvise for the static lunges and the wood chop. For the wood chop, I had to put an extra clip onto the cable of the seated row and attach the rope to that. I had to stand in front of the bench and do the best I could to pull it through. A little awkward with the bench there but doable. The static lunge I had to use the bottom piece of one of the benches to rest my foot on. All the steps were in the aerobics room and class was in progress.
Sigh. Overall, I feel like it was a dud workout. One of those, "Why am I doing this to myself, again?" days. I know I'll feel better tomorrow...
After working out, I went straight to a staff picnic at work. We played wiffle ball for over an hour, ate, then frisbee golf for another hour. I am officially zonked!
And one other thing. I was like a starved woman today. Huge appetite. Have to figure that out.
__________________ 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
Sigh. Overall, I feel like it was a dud workout. One of those, "Why am I doing this to myself, again?" days. I know I'll feel better tomorrow...
And one other thing. I was like a starved woman today. Huge appetite. Have to figure that out.
Well, if you have some injuries and were tired, I can see where you'd be tired... but you're right - it was just one day and you'll be back at it strong today.
As for appetite - maybe you did more than you thought? Or your body is just telling you that you are HUNGRY and need to be fed!
Sigh. Overall, I feel like it was a dud workout. One of those, "Why am I doing this to myself, again?" days. I know I'll feel better tomorrow...
Yep, I've had a few of those myself. But you know what? What we're doing is HARD. If it wasn't, everyone would do it. Your next workout will be better - I always hate the first few of a new stage because I'm not yet comfortable with the exercises.
Here's my workout which I must say was exhausting. I didn't sleep well the night before and I was just tired...
(snip)
Sigh. Overall, I feel like it was a dud workout. One of those, "Why am I doing this to myself, again?" days. I know I'll feel better tomorrow...
Sleep is one of those things we tend to take for granted. After a good night's sleep I can take on the world. After an interrupted night I feel like I'm not quite there. Hopefully the B workout will go better.
Pauline--just checking in after being in the land of no internet! Looks like you had a discouraging workout (I've had one of those recently too), but it can only get better, right? (At least we hope so!) Anyway, I hope the shoulder thing heals quickly so you can do all you want to.
Sigh. Overall, I feel like it was a dud workout. One of those, "Why am I doing this to myself, again?" days. I know I'll feel better tomorrow...
Just another perspective. The Stage 2A workout is no walk in the park on a good day. It is very heart rate intensive. You may be being too hard on yourself.
__________________ Just because your mother thinks you're special doesn't mean I do
Here's my workout which I must say was exhausting...
...after working out, I went straight to a staff picnic at work. We played wiffle ball for over an hour, ate, then frisbee golf for another hour. I am officially zonked!
And one other thing. I was like a starved woman today. Huge appetite. Have to figure that out.
Crazy woman, you're working harder than a team of horses - no wonder you're hungry!! Tiny as you are, and as hard as you're working, you'd better be willing put a good bit of good food in there.
EAT. Well.
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
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