Leah, Nik & Sally... you are so sweet... it wasn't JUST the darn pancake though - it led to other dumb choices... let's just say the pack of Mentos mints (240 cals of pure sugar) didn't just jump into my purse and then my mouth at the movies last night... and the smell of popcorn as we left didn't FORCE me to make a microwave popcorn (another 210 cals) after we got home. ARGH!!!!!!!!! I was almost ok for the day, but for those 450 cals of CRAP and empty calories. That's a lotta junk. ugh.
Today...
I started Stage 2 (workout 1A). Ow. That was tough. I didn't feel particularly strong or refreshed after my week off lifting either...
Front squat push press -- Can I just say WTF!?!? 2/10 with a 40# preloaded barbell. My wrists hurt bad, barely finished. But just as much, if felt like the bar was on my throat for the squat part and that was very uncomfortable! I was looking in the mirror, trying to keep elbows out, arms at right angle to my body, roll the bar onto fingertips... tried moving pinkies out of the way but not really helping... I read and reread all about the form for this move, but I did NOT like it. I was shoulder pressing 70#, and barely survived 40# with this move because of the wrist and throat discomfort ... I think I'm gonna post on the NROLW board about it...
Step-ups -- 2/10 @ 50#. I did 3/8 with 50# (2x25# db's) in Stage 1, but never did 10 straight, so I consider it a PR of sorts... although I don't believe a 3rd set would've been possible!
1-point Row -- Now this was fun!!! 2/10 @60# (2x30# db's). Wobbly, had to put my foot down a few times, but fun! Gonna increase to 70# next time...
Static Lunge rear foot elevated -- Ow. Felt that, especially after the dang step-ups. 2/10 @ 30# (2x15# db's).
Pushups -- 2/10 "walking" my hands across a step. I may have to go to 12, or else I was thinking of putting my feet on the bench when I do this next time...
Plank -- Not my finest moment . 1 x 60 seconds, 1 x 40/20 seconds (about 10 sec break in the middle). I was quivering... ugh...
Horizontal Wood chop -- 2x10 @ 50#. Took a lot of focus to not use my shoulders and "muscle" it across. Partly cuz our cable only has high or low (no middle height). I put it on high and just kept my hands level and around mid-body height and it seemed to work ok. Definitely hit my obliques and core... Going to 60# next time.
I briefly considered HIIT after but didn't... probably a good idea. I'm dead, shaky... just sitting and chugged down my PWO shake... that one got me good!
Hey Bytsi- I started Stage 2 today and I had some questions for ya'
1. I was pretty wobbly with the 3 pt row too so I only used 20# DB's. I guess it was from doing step ups before? But- do you know the goal here with form? (like back leg height, not opening up the hips so as to put more focus on the leg that is workings' hamstring?) The book just says to square shoulders but I was trying to keep my hips towards the floor too and not let it open up. Any thoughts on that?
2. Is it bad to "power" through the woodchop? I sort of saw that as a power type move? I should say I power through them but for the negative portion, I return slow and not let the plates slam together!! haha
I still felt it where I was supposed to. But bc they don't put tempo's in this book (So far) I just do a normal pace of 101 or 202....is that making sense? haha
Guess that is all I can think of for now but thought I would ask you since we are about at the same strength levels....and PS- don't worry I did only 65# on the FSPP as well and anytime I have ever moved from back squat to front squats I always go down since the bar is in front and my back can hold more weight on it. Anyhow, I believe most people are that way too....
ok, thanks for the time....just wanted to ask you some questions and let's keep posting new ways to do pushups because I can do a push up and I need some diff. variations! Today, instead of the "Walking" on the step one we did in Stage 1, I put my feet up on the elevated step that I was using for the lunges anyway...
Hey Bytsi- I started Stage 2 today and I had some questions for ya'
1. I was pretty wobbly with the 3 pt row too so I only used 20# DB's. I guess it was from doing step ups before? But- do you know the goal here with form? (like back leg height, not opening up the hips so as to put more focus on the leg that is workings' hamstring?) The book just says to square shoulders but I was trying to keep my hips towards the floor too and not let it open up. Any thoughts on that?
I'd have to reread if there's a "goal" specified. I wanted to be sure to challenge my back (isn't that what row's are all about ?) so I didn't worry about my rear leg being completely parallel to the ground. It was off the ground, knee straight, probably closer to 45 degree angle... and that challenged my core and glutes - hopefully that was correct...
Quote:
2. Is it bad to "power" through the woodchop? I sort of saw that as a power type move? I should say I power through them but for the negative portion, I return slow and not let the plates slam together!! haha
I still felt it where I was supposed to. But bc they don't put tempo's in this book (So far) I just do a normal pace of 101 or 202....is that making sense? haha
I try to control this and not do it explosively - I think I feel it more in the "right" place when I control the motion. Try it slowly and see what you think... I'm not the expert
Quote:
Today, instead of the "Walking" on the step one we did in Stage 1, I put my feet up on the elevated step that I was using for the lunges anyway...
I did that too, but found that it was still easier for me than the step-walking ones, so I'm back to those . There's always 1-arm pushups if everything else is too easy, right ? Yeeeaaaah... don't see me doing a real good solid set of those anytime soon. I can do 'em, but my form SUCKS!
hmmm, 1 arm pushups, now there is a CHALLENGE!!! haha I haven't even TRIED....but hey! wait a sec and I will tell you! haha
.............................. .............................. ......
ok, so nope! can't do em'
I had a smallish injury today too, not sure when but I felt it at some point....then REALLY felt it in my pushups so I am pretty sure it's my tricep from the few evaluations I did.....
Pretty much felt that same pain on my "good" arm just trying those 1 arm p-ups sooooooooooo.....lesson learned, don't do those again real soon unless I want TWO strains! haha
I DO love Stage 2 though, don't you!!?? I love the FSPP even though my workout partner (and sis) and most everyone else hates them. I like anything with explosive movements! haha (I know, craaaaaazy!)
And about the 1pt DB thing.....I felt pretty good about doing them but since I "train" my sis too, I want to make sure she isn't "cheating" as well and more importantly has good form. Maybe my leg just goes up higher, who knows?? haha I have to work on her FSPP, it's...<< ahem >> needing some work, shall we say.....so I am pretty focused on her form now so she doesn't get hurt on my watch ya know? It's hard because the book leaves out a few key details....like the "hey, stupid, be careful not to do this ______!!!" right?? LOL
thanks for the input.....and hey! so, any changes from Stage 1 -2? I didn't see much but a bunch of weight gain for me ....and the few comments I got, I assume others didn't see anything either!@??? haha
I am looking forward to workout B can't wait!!! I know I am sick, but I LOVE Bul. split squats....guess it's bc I did them in Afterburn and I know Alwyn is a big fan
Sally, if you are reading this--HI and....did you start Stage 2 this week?
And the one-point rows, below is a post I copied that Lisa~ posted in Mel's log:
Glad to see you back Mel. I think you're an inspiration. I'm happy some of my suggestions were helpful to you for the last of your stage 3 workouts. Since you don't seem to mind my input, I'll comment on your one-point row. When I first read about this exercise I was skeptical. It looked like a combo or the sake of combining things for no purpose. Since actually doing the exercise I've decided that it's a pretty good tool in the toolbox. It clearly reveals any weaknesses in the hip of the supporting leg. Being able to sustain the single-leg RDL position while moving the arms requires all supporting muscles to fire at the right time and with just the right amount of force.
If standing on your left leg was difficult, then there is some supporting muscle in that left hip that's not doing it's job. Here are a few tips to help you find your balance, and once you do, you'll probably get sore somewhere in deep in that hip in a muscle that you've been compensating for in other lifts!
*Make sure your weight is on the heel of the support leg, with a soft knee, and a strong hip.
*Make sure the foot of the non-working leg is pointing straight down at the floor (so that you're not externally rotated at the hip of the non-working leg). You might need someone to look at you because it's tricky to know on your own.
*Make sure you've got a long straight line from the crown of your head to the heel of your non-working leg, through a neutral spine (rib cage lifted, head neutral).
*Imagine that you're reaching back with your non-working heel.
*But the best tip is to simply contract your working hip musculature very hard. THINK about staying strong in the working hip, glutes in particular.
It's worst sitting, fine standing or lying... and it has loosened up a bit as I went through the day. The test will be tomorrow morning - I'll either wake up just fine or in pain. sigh...
I'm sooo sorry you tweaked something. I hope it goes away quickly. Slucky.
Congrats on your kata - YAY you!
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
Hey Sally - still sore today. It's not awful, it's not "pain" per se, but it's uncomfortable and I'm definitely aware of it . I tried to get one of the PTs at work to look at it, but they're swamped so no luck unless they get a cancellation... I think I'm gonna cancel my pilates reformer lesson for today (seems like twisting into a pretzel might not be a smart move!).
Karate tonight is a maybe -- we JUST finished moving all the stuff into our new (gorgeous, bigger) dojo and it'll be the first night of classes in the new place. I do NOT want to miss that, but... don't wanna hurt myself either. I think I'll go, but tell Sensei my back is hurt. Unfortunately, he'll probably ignore me and make me do everything anyway ...
My schedule is to do stage 2 B2 tomorrow, but I MIGHT be able to do it Weds instead if I'm too sore tomorrow... shift from T/Th/Sun to W/F/Sun. Usually couldn't do that with my work schedule, but this week... maybe???
I did that too, but found that it was still easier for me than the step-walking ones, so I'm back to those . There's always 1-arm pushups if everything else is too easy, right ? Yeeeaaaah... don't see me doing a real good solid set of those anytime soon. I can do 'em, but my form SUCKS!
You could try the T push-ups (with or without weights), renegade rows (in stingo's/Tom's log), elevating your feet on a stability ball, or wearing a weighted vest.
You could try the T push-ups (with or without weights), renegade rows (in stingo's/Tom's log), elevating your feet on a stability ball, or wearing a weighted vest.
Ooooh - I forgot about feet on the ball - gotta try that one!!! Thanks! (Tried t pushups but step ones seem harder for me )...
As for the chocolate, this works for me everytime--blend frozen cherries with either chocolate protein powder or use cocoa powder. It's delicious and gets me through the night-time cravings I get. I use non-sweetened powders and rely on the fruit's sweetness. (I use cherries because I'm not allegic to them. I've heard strawberries go well with chocolate too though. I'll never know...)
As for the chocolate, this works for me everytime--blend frozen cherries with either chocolate protein powder or use cocoa powder. It's delicious and gets me through the night-time cravings I get. I use non-sweetened powders and rely on the fruit's sweetness. (I use cherries because I'm not allegic to them. I've heard strawberries go well with chocolate too though. I'll never know...)
I read someone else who said frozen cherries with chocolate powder = yum (maybe it was you?)... I gotta try that! I like strawberries, but the cherries sounds like one of my favorite ice cream flavors... yum!!
I got the idea from MaryGrace. I can't remember which fruit she uses, but it could have been cherries too. It is delicious, kind of reminds me of a chocolate covered cherry blizzard without as many chunks (or calories or fat). I got my sister hooked on it too. She was over for dinner and I made it for dessert using the cocoa powder instead of protein. We ate an entire bag of frozen cherries that night; usually I get 4 or 5 servings out of 1 bag.
I'm so MAD!!!!!!!!! I went to the grocery store on the way home, had my chocolate cherry shake all planned out for tonight and... no frozen cherries!!!!! WAAAAAAAAAAAAAAHHHHHHH!!!!!!!! !!!
What kinda stupid store doesn't have frozen cherries??!!!?!?!?
awwwww, that sucks! That sounded good so I think I will get some frozen cherries and try that too--yum!
Good call on the feet elevated on swiss ball for pushups, that sounds fun! I will try that next too!
How is back feeling today? Better at all? It must be that you got no rest for your "rest" week chica bc I felt just opposite, I felt pretty good starting after my rest week... But then again, I only did 2 days of cardio and pretty much nothin' else!!! haha
Well, my back isn't any worse for the wear after karate (yeah, I went to class tonight ). I must be the only weirdo in the world who'd skip pilates but still go to martial arts . Sensei was in a great mood since it was our first night in the new beautiful dojo, so when I said I didn't want to have to throw or be thrown because of my back, he was ok with it - wow! But I did jump around and do everything else, and it seems (??) ok, or at least no worse.
Still not 100%, but if I wake up ok I'm gonna give my workout a shot... I'll TRY to be sensible though, and just do HIIT on the stairmaster if it hurts or if lifting makes it worse.
Still wishing I had cherries to make my PWO tomorrow... sigh...
Macros were pretty good today. I had the choice to go over on calories or let them stay slightly off (by about 1-2%). I'll let them be "off" instead of giving in to temptation just to adjust them a little bit...
I must be the only weirdo in the world who'd skip pilates but still go to martial arts . ...
That is a fact. Uh-Huh.
Quote:
Originally Posted by Bytsi
Macros were pretty good today. I had the choice to go over on calories or let them stay slightly off (by about 1-2%). I'll let them be "off" instead of giving in to temptation just to adjust them a little bit...
Good for you. I think you mean you were low on carbs,...?
I'm taking a 2 week hiatus from NRL4W, Byts, so I'll be WAY behind you, instead of only one workout. I'm just frustrated by my lack of progress. Gotta do something else for a bit.
But, I'll keep bouncing by here, watching you get shinier and shinier...
__________________
Laugh a lot, and when you're older, all your wrinkles will be in the right places.
I'm so MAD!!!!!!!!! I went to the grocery store on the way home, had my chocolate cherry shake all planned out for tonight and... no frozen cherries!!!!! WAAAAAAAAAAAAAAHHHHHHH!!!!!!!! !!!
What kinda stupid store doesn't have frozen cherries??!!!?!?!?
sigh...
I can't believe it! That stinks!
By the way, I'd skip the pilates too...I ride past a pilates place on my way into work every morning and those machines just look like torture.
Ya, I 2nd that Bytsi, you ARE in fact WEIRD! haha j/k
Wow... good to know you all agree that I'm weird ... and here I was thinking that Sally thought I was cool
Quote:
Originally Posted by Silly Sally
Good for you. I think you mean you were low on carbs,...?
I'm taking a 2 week hiatus from NRL4W, Byts, so I'll be WAY behind you, instead of only one workout. I'm just frustrated by my lack of progress. Gotta do something else for a bit.
But, I'll keep bouncing by here, watching you get shinier and shinier...
I read your log Sally - I'm not far off on the frustration level with my weight... it's not coming down and I'll wait for my measurements in the next week, but... .
I was actually low on fat yesterday (go figure!), but only by 1.5%. I could've eaten something else to bring the balance up, but I figured that was kinda defeating the purpose. Eat more and more til I get it exactly 40/30/30, even if that means 4000 kcal? Uh - no! (4k is an exaggeration, btw!)
Quote:
Originally Posted by beach_plums
I can't believe it! That stinks!
By the way, I'd skip the pilates too...I ride past a pilates place on my way into work every morning and those machines just look like torture.
I'm going on a quest for frozen cherries tomorrow!
I LOVE the pilates reformer (although I've only done it 3x). Maybe I just enjoy torture?
Today: woke up and back only SLIGHTLY sore - much better than yesterday, so I went to the gym.
Workout stage 2 A3:
Front squat push press -- 2x10 @ 45#. Really focused on the "thruster" part of it and it had me panting and I almost didn't get up on my last rep, so -- good!
Step-ups -- 2x10 @ 50# (2x25# db's). No increase, but these kill me.
1-point Row -- 2x10 @ 80# (2x40# db's). Balance was iffy today, but I did it.
Pushups -- 2/10 "walking" my hands across a step. I decided not to try the feet on the ball ones until next time, just in case they'd aggravate my back.
Plank -- STILL not my finest moment . 1 x 60 seconds, 1 x 60 seconds with a couple of knee drops. ARGH!!!!!!!!
Horizontal Wood chop -- 2x10 @ 60#. Decided to stick with controlled pace instead of explosive - seems to be more in line with what my goals are...
Hmmmm - think I should actually do some WORK at work today?
Looks Good Bytsi! I have to admit, I came and saw your weights from workout B and was like "what the.....????" haha I know we are somewhat similar in our strength so just so you know, I will be trying heavier weights next time!!!! haha A little healthy comparison never hurt anyone right!!!?? I absolutely should be keeping up with you or I will DIIIIIIIIIIIIIIIIIIIIIIIIIEEEE EEEEEEEEEEEEEEEEEEEE! j/k
off for fun day, my son has come in to my office about 5 times saying "are you dooooooone yeeeeeeeeeeeeeeet?" haha see ya'll latah!
You are so strong, girl. It amazes me that you can push so much weight on everything and then have issues with the plank?!?
You really are weird. In a cool way.
Is that going to be my new custom user title? "weird in a cool way" - hmmmm...
How's the new plan going?
Quote:
Originally Posted by Nikster
Looks Good Bytsi! I have to admit, I came and saw your weights from workout B and was like "what the.....????" haha I know we are somewhat similar in our strength so just so you know, I will be trying heavier weights next time!!!! haha A little healthy comparison never hurt anyone right!!!?? I absolutely should be keeping up with you or I will DIIIIIIIIIIIIIIIIIIIIIIIIIEEEE EEEEEEEEEEEEEEEEEEEE! j/k
off for fun day, my son has come in to my office about 5 times saying "are you dooooooone yeeeeeeeeeeeeeeet?" haha see ya'll latah!
Nik~
Don't try to match up weights - I would hate to be responsible for holding you back ... But seriously, I do know you're kidding - if we all try to compete that way, we'll end up injured, right? And I am SO capable of hurting myself without anyone else's help
Today: moderate (?) intensity SS cardio. Had a day off work (cuz I have to work the weekend) so I hit the treaddie with my friend. Jogged about 4 minutes before I realized my back was sore from it (that's the only thing today that bothered it though). So I walked the incline, kept my HR around 70% ish for 25 min (plus 5 min w/u and then 5 min cooldown). Hardly felt like a workout at all - so low in intensity compared to my usual, but my HR was 125-130 (I'm 40 years old).
Well, it's "bonus" anyway since I normally wouldn't have done it on a work day. And the boss texted me repeatedly while I was on the treaddie (and I was dumb enough to answer!). Ugh.
THEN, I went to Trader Joe's (yay!) and bought FOUR big bags of frozen cherries and some cool-looking sweet 'tato fries (to bake) and some of that wonderful pomegranate greek yogurt (yum! and a lot cheaper than the oikos brand I get closer to home).
Of course with gas prices, it probably all evens out .
Karate tonight, stage 2 B3 either tomorrow or Friday, and HIIT on the other day.
Don't try to match up weights - I would hate to be responsible for holding you back ... But seriously, I do know you're kidding - if we all try to compete that way, we'll end up injured, right? And I am SO capable of hurting myself without anyone else's help
I know, I know....I was kidding (sorta!) haha It really doesn't make me want to match the weights, just makes me realize I could probably have done more so no biggie....it was challenging me in a GOOD way and not in the dumb *ss, go out and try to lift your same weights and get injured kind of way! hehe
And what is trader joes'? we don't have those in TX I don't think??? I can't find that greek yogurt at any of my stores here so I thought I would try to go to a health store, is that what that is??? Everyone talks about how good it is...does it have more protein?? yum! sounds good though!!
PS- I read that weight loss thread you mentioned, vewy vewwwwwy interesting indeed!
Nik~
Nik - Trader Joe's is a national organic / healthy food chain (is that an oxymoron?)... I got my frozen cherries there too!
The organic yogurt - the kind I like is about 110 cals, no fat (although I actually need more fat in my diet) and has 14 or 15 g protein (depending on the flavor). It's not super-sweet at all, but I love the nutritional value...
Karate tonight was B R U T A L !!!!
I was drenched... soaked... started with an endurance drill, then went at a rapid pace, lotsa throws and sweeps and then finished with kata and another endurance ("spirit") drill...
My cals are very low today - I don't know why! Maybe I had a brain fart and ate more than I thought somehow? I'm not hungry, so not gonna force it because this is very unlike me to not be starving... hmmmm
Maybe work stresses me out and I eat more there? Nah... that couldn't be, right?
Ok Sally, for you, I will change (again) my user title
The cherries were good, but I still don't love the chocolate powder I have - but the vanilla cherry one (this morning) is good
I almost skipped workout today - DH snored most of the night and karate was pretty tough and I couldn't wake up. But I finally dragged myself to the gym and it turned out ok - did HIIT on the stairmaster - 30 sec level 10, 30 sec level 3, X8. DRENCHED (but in a good way!).
Didn't eat as much as usual yesterday - just wasn't that hungry (weird for me!!!)... Hit about 1400 kcal total, and that was pretty much forcing myself to chug a PWO before bed...
Woke up and did usual nekkid weigh-in, and was down 2# !?!?!?
I'll take it, but... huh? I KNOW it wasn't from the lighter eats yesterday, but... just hoping it stays gone and takes more friends with it...
... I think I'm gonna post on the NROLW board about it...
. 1 x 60 seconds, 1 x 40/20 seconds (about 10 sec break in the middle). I was quivering... ugh...
?) so I didn't worry about my rear leg being completely parallel to the ground. It was off the ground, knee straight, probably closer to 45 degree angle... and that challenged my core and glutes - hopefully that was correct...
...
.
(4k is an exaggeration, btw!)
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