Just wanted to say that you are getting SO STRONG!!! I can just imagine how people must look at you in the gym; this tiny lady pushing all this BIG weight - !!! Wow. Too much fun.
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Laugh a lot, and when you're older, all your wrinkles will be in the right places.
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!
*faint* Holy moly, I'm gonna have to try that one!
Quote:
Originally Posted by stingo
If available, what about finding a set of stairs, going up them 2 at a time?
Plank
Sets 1-3 Elbows/90s Reverse wood chop
Sets 1-3 30/6
Bodyweight Matrix
Sets 1-2 2 min 17 sec
Couple of amusing things...I still cannot add weights on the barbell right. I did 65# by mistake - no wonder it was hard!
I couldn't get a mat for the planks so I just did them on the black rubber floor and I now have rug burns on both elbows...sigh. Will not do planks without a mat ever again!!
I decided to wait to do the BWM at home because my daughter was dropping my grandson off to babysit and I needed to get home from the gym. Thought it would be nice to do them to music with a peppy beat. Remembered Natalia's BWM vid. What was I thinking??? She whips it out in 2 minutes and 17 seconds!!!! So did I it in a very lame kind of way. I keep up fine with everything but the lunge jumps. The form is not great on the lunge jumps (they actually look more like front and back kind of squatty jumping jacks) and I don't go as low on the squat jumps as I do on the squats in the beginning because my legs are so tired by then, but I do manage to get through it. I'm thinking I will either continue using Nat's video and try to improve my form as I go or slow it down and try to improve my speed after I have the form down better. I'm seriously doubting myself as to my ability to improve the lunge jumps...
white (wo)men can't jump!
__________________ 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
I couldn't get a mat for the planks so I just did them on the black rubber floor and I now have rug burns on both elbows...sigh. Will not do planks without a mat ever again!!
I did something similar once, only it was on the carpet climbing wall area floor. Bad idea.
I've missed so much of your log/progress over the last several weeks. Your workouts are looking great!
Couple of notes: flew through the first part of the workout (up to the Swiss ball crunch, etc.) in 30 minutes including a 5 minute warmup!
Had to wait until after work to do HIIT. Went all the way to the gym for an 18 minute workout! I had planned to walk/run in our neighborhood with my adult son, but he had company unexpectedly so I would have had to go alone in the neighborhood. Last week, a young woman jogger was assaulted in broad daylight in the neighborhood next to mine which was a shock to the whole eastside. Stuff like that just doesn't happen here. Anyway, I will not be walking/jogging alone for a while...
After doing HIIT, I returned home and did the Ab work and Prone Cobras while watching a movie with the family.
It was a kind of disjointed workout, but I got it all in. Is it OK to do that or is there some kind of synergistic effect if you do everything all together? If it doesn't matter, it might be a way to fit in longer workouts when I don't have much time. Do most in the morning and then the rest at night! What do you think?
I have just started to do my running in the AM and weights at night. I think its a ton better. I can focus more on each workout instead of dreading either one of them. When I would lift heavy and then run, my running suffered and I probably put myself in more risk of injury running with really tired legs.
That's too bad about someone getting attacked near your place. I heard of another one in the Orlando area. I wish our world was not this way. Can't people just leave each other alone. Its bad enough we are inflicting self pain, we don't need fear to be added to it.
It was a kind of disjointed workout, but I got it all in. Is it OK to do that or is there some kind of synergistic effect if you do everything all together? If it doesn't matter, it might be a way to fit in longer workouts when I don't have much time. Do most in the morning and then the rest at night! What do you think?
I have been wondering this myself. I always workout after work, but have been thinking of switching it to the morning when it starts getting really hot out. I think I would wake up at the same time but just go to work later. I have the luxury of pretty much choosing my hours. Anyway, I know there will be days when I won't have the time to do HIIT or longer cardio sessions in the mornings and will have to do some splitting up.
That is really scary about the assault. I get very paranoid about this and then tell myself I am being silly. But then something like this happens and I realize that maybe my paranoia is founded! I sometimes run on a trail that is pretty secluded but has a lot of users so I feel safer when there are more people around. In college I used to run out on this country road up to 8 miles at a time. There was hardly ever a car which is why I liked it. Even though I was in North Dakota, it was still so stupid of me.
__________________ 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
Honestly, if it helps you get it done there's nothing wrong with splitting up the workouts.
__________________ 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
Getting it done is definitely better than skipping part. Depends on your goals too - you may actually raise your metabolism a bit more evenly thru the day if you split workouts up... but overall, cals burned = cals burned!
I think it's fine to split up the weights and cardio! I wouldn't do, say, half a weight workout in the morning and half at night, but doing the HIIT later shouldn't be a big deal.
Plank
Sets 1-2 Elbows/90s Set 3 Arms/90s Reverse wood chop
Set 1 30/6 Sets 2-3 35/6
Bodyweight Matrix
Sets 1-2 2 min 17s - Nat's going to kill me before this is through!!
One of the trainers came over while I was warming up on the treadmill and asked me if I'd ever had my free assessment. I haven't yet because I was waiting until I finished NROLFW. He asked what I was doing, and I showed him my workout logs. He was impressed by NROLFW. When I do get the assessment and if I hire a trainer, I might just ask for him. I asked him if he could do my bodyfat. He weighed me (106.5 not too bad with shoes on) and then pulled out the Omron doohickey. I was hoping for calipers... According to it, I am 27.9% body fat or around 29 pounds of fat. I have to believe that is way over what it really is. I was expecting about 25% or maybe less - hard to say. I called the local Bodpod folks but they haven't returned my call which is probably a good thing because money is a little tight right now. As a compromise, I ordered a set of calipers from Amazon.
Pauline, great workout as always. I like the way you're doing your bw matrixes--matrices? ~~bwm's~~
Anyway, I am ordering a set of calipers from amazon also--what did you get? I have Accu-Measure Fitness 3000 Personal Body Fat Tester in my cart but haven't gotten around to actually ordering it! The good news is that it decreased $2 since I put it there!
I agree with everyone else here, it's fine to split up your HIIT and weights. I prefer to do the HIIT in the morning and weights in the evening, but that's just because of timing for me.
Be careful and stay safe! Your workouts are looking great!
Pauline.........Very nice weight......WITH your shoes on! AWESOME! I don't think your BF% is correct either. Maybe wait on the the bodpod thing and get it done later to compare with what your percentage is with the calipers.
I think it is a good idea to do your running with someone. The people that do this stuff just gets me sooooooooo angry. I'm sorry for your scare.......but, like the others said.......It's better to stay safe.
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"Become better than you used to be, not better than someone else." ~ Leigh Peele
This B workout was a sad workout. I ran out of time at the gym and had to leave before doing the Ab stuff and HIIT. Was going to do them that evening but never got to them. Then I missed Wed. at the gym and then Thurs. and then Fri. but I finally dragged my sorry self there this morning for my last Stage 3 A workout. Yippee!
Stage 3-B-3 June 23, 2008
Barbell Romanian Deadlift/Bent-over row
Set 1 55/6 Sets 2-3 60/6
Partial single-leg squat
Set 1 15e/6 Sets 2-3 20e/6 Wide-grip lat pulldown
Sets 1-3 60/6
Back extension (I found the thingie!!)
Sets 1-3 25/6 YTWL
Sets 1-3 4e/6
Looks good Pauline! Don't worry 'bout missing a couple of days - you didn't let the days turn into weeks or (gasp!) months... and your workouts look great!
I liked stage 4 - you're almost there - have fun with it!
I have to believe that is way over what it really is. I was expecting about 25% or maybe less - hard to say. I called the local Bodpod folks but they haven't returned my call which is probably a good thing because money is a little tight right now. As a compromise, I ordered a set of calipers from Amazon.
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