Great workouts!! I think when the treadmill says 7.5 it is mph, but the 8 is actually your pace. So at 7.5 mph you are running a 8 min a mile pace. At least that is what the treadmill I use at the gym states.
Hope the shoulder gets better soon. I am hoping that a week of rest will give mine some time for healing.
Ah, OK, that makes a lot of sense. I was a little confused by all the numbers flashing on the screen!! LOL. My husband gets a kick out of me...
Pauline..........I wouldn't know at all about those numbers. Mine only has the mph buttons and the incline buttons. I'd be confused, too.
I had to laugh at you saying "your husband gets a kick out of you" because mine does the same thing. He calls them "Stephanieisms".....lol I'm so naive sometimes.
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
LOL 'bout the treadmill stuff - I'm the "techie" in the family, always fixing my DH's stuff for him... which is sad, cuz that can really be the blind leading the blind!
Thanks for asking about the shoulder, Celeste. I'm still nursing it along. It only prevents me from doing anything involving presses, so I'm managing. I think with a couple more weeks of rest it'll be OK.
Stage 2 Workout 4A (last A workout!)
Warm-up: 6 minutes on treadmill, BW Squats, Side Lunges, Reverse Lunge with twist, Inchworm, Squats 45/8, 55/8
Squats (had to do them instead of Front Squat Push Press)
Set 1 65/10 Set 2 75/10 (PR!!!)
OK, this workout almost killed me. I felt so depleted during it. I'd slept well and my calories were good the day before. Had a good breakfast...really no excuse - just a bleh day. It was the first time I actually felt almost sick to my stomach during a workout. I took advantage of every rest period except the one I forgot which is when I started feeling sick...
I almost talked myself into quitting after the lat pulldowns, but decided to push through. Then I was going to quit after the Cuban snatch but decided to do the Ab work because to me it is relaxing except for the cobra, of course, which I totally forgot about. I went ahead and finished the Abs and had enough of a second wind to commit to 3 sets of intervals. Then I said I'd do one more then one more... I DID IT!!
When I got home, I made a concoction I dreamed up in my head. 200 g of frozen pineapple chunks, 1 teaspoon of coconut cream concentrate, 35 g EAS Vanilla protein powder and 1/2 cup of water. Yummy Pina Colada icey smoothie!!! Well worth the workout!
Oh, and I had to go to the other location of my gym because the childcare worker didn't show at my usual gym. I live halfway in between both locations. Anyway, that gym has an adjustable cable machine so I'll plan to go there on days I have the woodchop! It's right next to the public library, so I can kill 2 birds with one stone!
Stage 2 Workout B-4 6/7/08
Deadlifts from box Sets 1-22 80/10
Bulgarian Split Squat Sets 1-2 10/10 Underhand-grip Lat Pulldown Set 1 60/10 Set 2 75/4 60/6
OMG that drink sounds heavenly. I might also have to steal it. I hate blah workouts. I had one myself today. I push through them but never seem to have as much try as I do when I am feeling more up for it.
Pauline--Great job getting through a tired yucky day. Intervals even!! I've had a few of those myself lately where I seem to drag the entire morning and feel sick to my stomach. But you persevered...
I realized reading your workout that I skipped the stuff I usually do between the treadmill and starting up. I also know there were times I did not wait 105 secs in between. I'll have to work on that. I finished up in just about 70 mins, but I suspect if I use the proper rest periods that will make a difference. I absolutely could not do the jumps in the bodyweight matrix, so I basically repeated the routine (or tried to). I haven't done my log for Friday yet... not sure I want to know!
I like the snatch as well, although I've got to pay attention to the ceiling.
Plank
Set 1 Elbows/90 sec Set 2 Arms/90s Set 3 Elb/90s Reverse wood chop
Set 1 30/6 Set 2 25/6 Set 3 30/6
Bodyweight Matrix
Set 1 3 min 21 sec Set 2 3 min 18 sec
I was pleased to be able to do the press but had to limit it to 15# because of the shoulder. I think it's on the mend because I could do the press and it hasn't bothered me a lot afterwards. I really like the snatch! The bodyweight matrix about killed me. Aacccckkkk! Difficult to begin with and really difficult for a klutz like me!!! I absolutely cannot do the lunge jumps. I was falling over, tripping over my feet, etc. Did I say I was a klutz? No step aerobics in my past or future... My legs really felt it after the workout, but I have had no soreness to speak of.
Those lunge jumps just sound odd. Great job on the workout. NROL and NROLW have some very odd exercises that make many not doing them stare oddly at us doing them.
HIIT
1min/2, 2min/3, 1min/6, 2min/3, 1min/7, 2min/3, 1min/7, 2min/3, 1min/7, 2min/3, 1min/2
I left my book at home and had to do all the form from memory!
I think I did everything pretty well considering. With the Deadlift/Bent-over row, are you supposed to lower the barbell to the ground after every rep? I am a little unlcear about that.
Question about lat pulldowns. When I sit on the seat, I am so short that the pulley and bar hang behind me. I have to grab them and kind of hold them at a forward slant from the pulley. Is that right? Or should I just use the pulldown machine even though I can't get my arms as wide on that?
I couldn't find anything resembling a back extension thingie, what do they look like? Figures the one thing I need a picture for doesn't have one! I used a ball and did the best I could...
I chose to do prone jackknife for the hip flexion because I figured I could do 3 sets of 6 and I did!!
On the Prone cobra, I made it way more hard than it should be. I lifted not only my shoulders and upper body but also my legs. I looked like a seesaw. I don't know where I got that from... Sigh, no wonder I was totally exhausted after 3 sets!!
NROL and NROLW have some very odd exercises that make many not doing them stare oddly at us doing them.
I workout at home but agree with this statement!
Pauline - The bodyweight matrix is pretty wild - I don't know if I have ever felt a burn like that in my quads before it! And I am pretty sure I am a klutz too because I almost fall over when my feet run into each other doing those lunge jumps. Yep - my own feet.
Oh and I do a swiss ball version of the back extension, too.
Those lunge jumps just sound odd. Great job on the workout. NROL and NROLW have some very odd exercises that make many not doing them stare oddly at us doing them.
Quote:
Originally Posted by beesknees
I workout at home but agree with this statement!
Pauline - The bodyweight matrix is pretty wild - I don't know if I have ever felt a burn like that in my quads before it! And I am pretty sure I am a klutz too because I almost fall over when my feet run into each other doing those lunge jumps. Yep - my own feet.
LOL!!! Yep, people look at us strange...but I've also had comments on the heaviness of the weights I lift, how hard I work, my pushup variations, and the definition of my arm muscles. So it evens out, right?!
Pauline, I'm glad to hear that your shoulder is getting better...I HATE working my hardest but being held back by something that's totally out of my control...
Hey I saw it - I don't know what happened there, because I posted after to suggest that you could speed it up by supersetting some of the exercises, but that seems to have disappeared also.
Anyway in case you didn't see, I was suggesting that if you felt you could get away without all the rests you could superset the alternating exercises which tend to work different muscle groups - e.g. single leg squat and lat pulldown. So short or no rest period between the pair and then full rest before starting them again. It just speeds you up given that the workout takes so long.
Also wanted to say how impressed I am with your planks - Wow.
I couldn't find anything resembling a back extension thingie, what do they look like? Figures the one thing I need a picture for doesn't have one! I used a ball and did the best I could...
The back extension chair in my gym looks like this:
Does that look familiar? It's pretty standard, so hopefully your gym has one.
And did some of your posts disappear? I think that's been happening every time the boards go down.
Great workout!
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