Workout 3B Stage 3
BB Romanian Deadlift/Bent-over row up from 75 to 80 lbs.
Partial single-leg squat - pistol squat assisted by bench
Wide-grip lat pulldown up from 85 to 90
back extension 14-15 lb. ball
YTWL stayed at 5 lb. DB
swiss ball crunch stayed 18 lb. dumbbell overhead
reverse crunch on incline bench
stayed with side crunch on ball
prone cobra 90s.
intervals- 5 at 6.9 mph
Sunday, Monday, and today I swam for 45 minutes. This is 86-90 lengths of the 25m pool. I'm going to try to do this 3 or 4 times a week. Eventually I would like to work up to an hour. This is the plan assuming I won't be running for a while. As soon as I'm able to run I'll be back on a training plan.
This morning: Workout 4A Stage 3
One-arm DB Snatch- last 3 workouts I did 30 lb, this time I did 33
DB Single Leg Romanian Deadlift stuck with last 3 workouts I did 33 lb, this time 35
Bent Over BB Row moved up from 75 to 80 lb.
DB Single-arm Overhead Squat stayed at 15, 30 lbs.
DB Incline Bench Press from 25 lbs. up to 27
Plank- still at 45 degrees, 90 s.
Reverse Wood Chop from 55 lbs. to 60
Body Weight Matrix 2:35, 2:29
All the exercises were tough today at these weights!
I've weighed in at 127.4 the last two days. I had some alcohol over the weekend, but no junk food.
Ok, so I bought gloves today. I've read all the debates and I understand the glove hate, but I think I need them. With all the dumbbell exercises in this program, my hands are really hurting. I don't mind having callouses, but during the exercises the pain sometimes forces me to stop. And I'm almost done with Stage 3, so it's not like I haven't given my hands time to get used to lifting. Every time I pick up a heavier dumbbell it hurts. The gloves I bought are very thin compared to most. So I'll give them a try.
Ok, so I bought gloves today. I've read all the debates and I understand the glove hate, but I think I need them. With all the dumbbell exercises in this program, my hands are really hurting. I don't mind having callouses, but during the exercises the pain sometimes forces me to stop. And I'm almost done with Stage 3, so it's not like I haven't given my hands time to get used to lifting. Every time I pick up a heavier dumbbell it hurts. The gloves I bought are very thin compared to most. So I'll give them a try.
I gave in to gloves too. My trainer thought I was a wuss but my hands just couldn't take it. I had open sores and they didn't have time to heal between workouts. I also bought those wraps that boxers use. I use those with kettlebells. I love both the gloves and the wraps! Now I want to get lifting straps for deadlifts but don't tell my trainer, he'll have a cow .
hi michelle! you're doing really well and hopefully you'll be back to running in no time. i think it's great that someone at the gym noticed how put together your program is - all i seem to attract is weird looks for the strange movements!!
hi michelle! you're doing really well and hopefully you'll be back to running in no time. i think it's great that someone at the gym noticed how put together your program is - all i seem to attract is weird looks for the strange movements!!
I do glance around when I'm doing the one arm dumbbell snatch to see if anyone is looking at me!
Today I weighed in at 126.6, exactly what I weighed when I started NROLFW. Although I could kick myself for gaining the 7 pounds to begin with, I am so happy to be back where I started! It took me exactly the same number of days to lose it as it did to gain it. If I keep losing at this rate I could be back at my goal weight by the end of September!
Hello "other" Michelle! You are doing so impressively well!
Can someone explain glove-hate to me? I had no idea that gloves were controversial... some people at my gym use 'em, some don't, and no one seems to care.
Me, I could not lift even vaguely heavy without gloves - my hands are way too sensitive for that. If it's gloves and real weights vs. bare hands and pink dumbbells, I'm going with the gloves.
Can someone explain glove-hate to me? I had no idea that gloves were controversial... some people at my gym use 'em, some don't, and no one seems to care.
If you do a board search of gloves or grip, you will see a lot of threads about the debate. Most serious lifters think that gloves artificially improve your grip and don't allow your grip strength to increase, or something like that. But I figure since I'm not a power lifter, I would rather just make my workout more comfortable!
Hello "other" Michelle! You are doing so impressively well!
Can someone explain glove-hate to me? I had no idea that gloves were controversial... some people at my gym use 'em, some don't, and no one seems to care.
Me, I could not lift even vaguely heavy without gloves - my hands are way too sensitive for that. If it's gloves and real weights vs. bare hands and pink dumbbells, I'm going with the gloves.
Here's a thread that talked about gloves and some links in there:
Can someone explain glove-hate to me? I had no idea that gloves were controversial... some people at my gym use 'em, some don't, and no one seems to care.
Me, I could not lift even vaguely heavy without gloves - my hands are way too sensitive for that. If it's gloves and real weights vs. bare hands and pink dumbbells, I'm going with the gloves.
I used to use gloves and grips... I always thought it was more important to lift heavy enough to hit my big muscles (like with DL) and not be limited by my grip strength, but I also did work on improving my grip strength... Today I tried DL without gloves and actually I did great! I got to 4x155# (my pr is about 170#) and it was fine. The only reason I might get some very thin gloves (instead of versa-grip wraps like I used to use) is because my callouses are killing me and I somehow ripped both hands later on in the workout today (although no blood - just sensitive) .
I think the only time I will need the gloves is when I have several sets using heavy dumbbells.
I am down to an unbelievable 125.2 lbs. today. The only thing I have done differently the past week or two is to start eating more raw veggies as a snack. I used to eat a couple serving of leafy greens each day, but now it's looking like other veggies are broccoli are better. And I have stepped up the exercise a little bit too, from 30 to 45 minutes of swimming three days a week. I will be thrilled if I reach 120 sooner than expected and can add a few more calories.
Nice work on the loss! I wish I had somewhere to swim...the local Y is too expensive for me at this point, especially to just use the pool. Maybe I should work there again, then I can use the pool for free.....hmmm...do I want to stuck in the black hole of YMCA employees???? (I worked there for 12 years).
Workout 4B Stage 3
BB Romanian Deadlift/Bent-over row up from 80 to 85 lbs.
Partial single-leg squat - pistol squat assisted by bench
Wide-grip lat pulldown stayed at 90
back extension 14-15 lb. ball
YTWL stayed at 5 lb. DB
swiss ball crunch stayed 18 lb. dumbbell overhead
reverse crunch on incline bench/ leg raises on Captain's chair
stayed with side crunch on ball
prone cobra 90s.
intervals- 5 at 7 mph
Stage 4 workout 1A, 2 sets:
front squat push press - went up from 50 lbs. to 55
step-up - 25 lb. db 7 risers
dumbbell row - up from 30 to 33 lb db
lunges w/ rear foot elevated- 33 lb. db set 1, 30 set 2
push-ups- T version with a 5 lb. db in each hand
plank- 45 degree, still having trouble holding
cable - went up from 40 lbs to 45
The gloves helped a little, but I still had a hard time holding the dumbbells 30# and up. I think I will change my approach to these workouts. I have been taking the idea of increasing weights each time seriously, but it's just not feasible on the dumbbell exercises. I'm going to stick with more comfortable weights, work on my form, and do three sets.
My weight bounced up a little, but I feel due for another drop.
I think that's a great idea to work on form and do three sets. I only do two b/c of time, but it seems like the more the better, to a point anyway. Your weights are really looking good!
Wow, did I say I was jealous in that last post?! Must be I got up on the wrong side of the bed?!
Stage 4 Workout 1B, 3 sets
wide-grip deadlift from box - moved up from 75 to 85lbs
Bulgarian split squats- 35 lb. plate
underhand grip lat pulldown - up from 80 lbs. to 90
reverse lunge from box - 20 lb. dumbbells
prone cuban snatch - 10 lb. dumbbells
swiss ball crunch- 18 lb dumbbell overhead
reverse crunch - leg raises on Captain's Chair
prone cobra - 120 s.
ran the intervals- 7 mph
I let loose and had a few beers last night, but I don't think it will hurt me since I've been at the lower end of my calorie range for a while.
looking good!! Keep at it. I am not running either and it is killing me. I have IT band syndrome and numerous leg muscle imbalances contributing to my knee pain. I am in Physical Therapy now for it. Hope you get back to running soon.
__________________
Vickie
Momma to Joel (6) and Sean (5)
Wife to John for 10 years
Saturday's workout: Stage 4 workout 2A, 3 sets:
front squat push press - 55 lbs.
step-up - 20 lb. db bench
dumbbell row - down to 25 lb db which I can actually hold onto without tipping over
lunges w/ rear foot elevated- down to 20 lb. db, much more comfortable
push-ups- regular pushups with feet on bosu ball
plank- regular plank held as long as I could, 1:15
cable - went up from 45 lbs to 50
Monday: ran outside, 3 min. run, 2 min. walk for 30 minutes. It hurt a little.
Today's workout: Stage 4 Workout 2B, 3 sets
wide-grip deadlift from box - moved up from 85 to 90lbs, really difficult
Bulgarian split squats- 35 lb. plate
underhand grip lat pulldown - 90 lbs.
reverse lunge from box - 20 lb. dumbbells
prone cuban snatch - 10 lb. dumbbells
swiss ball crunch- switched to crunch on incline bench for more difficulty
reverse crunch - on incline bench for more difficulty
side crunch- on hyperextension apparatus for more difficulty
prone cobra - 120 s.
ran the intervals- 7.1 mph, leg was fine
Today's workout: Stage 4 workout 3A, 3 sets:
front squat push press - moved up to 60 lbs.
step-up - 20 lb. db bench
dumbbell row - 25 lb db
lunges w/ rear foot elevated- 20 lb. db
push-ups- regular pushups with feet on bosu ball
plank- regular plank held as long as I could, 1:30
cable - 50 lbs
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