Welcome back to lifting! Glad you're feeling (mostly) better...
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Originally Posted by kfisherx
welcome back to the gym girl! Keep a close eye on the injury.
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Originally Posted by Karen411
Kathy, welcome back to lifting. Looked like you had a good workout, even if you were embarassed by the 1 pt DB rows. Take care of yourself.
Thank you, ladies! It really feels good to be lifting again.
Okay, on to Stage 2, Workout B1. 10 a.m. client bailed, next client was at noon, so I had lots of time to warm up with mobility and foam rolling. I also brought my rubber band with me to do some assisted pullups. Started with one unassisted chinup which was just short of complete, then did 4 or 5 assisted pullups as part of my warmup.
Wide grip deadlift from box:
115x10x2
(used 25 lb. + 10 lb. plates to keep me low instead of actually climbing on a box. Started the 2nd set with 125 lbs., did a few, then decided to save that for next time)
Bulgarian split squat
25'sx10x2
Underhand lat pulldown
100x10x2
Reverse lunge from box with forward reach
10'sx10x2 (the forward reach feels too harsh with heavier weights in my hands)
db pront cuban snatch
5x10x2
swiss ball crunch
10x10x2 (I used a medicine ball and I'm really guessing on the weight)
reverse crunch
10x10x2 (same med ball)
lateral flexion
BWx10x2 -- these feel like a waste of time, never liked them.
prone cobra
1 60s hold, 1 I did for reps cause I read it wrong
I had enough time to do the intervals before my noon client but the knot in my calf was acting up and I couldn't run. I may have to ditch running and do these on the stairclimber. Didn't today. I felt great but started to crash just as I started training my client. Had to apologize for yawning a few times. Probably should have had some postworkout nourishment.
Nutrition-wise I was doing good. Started with a nice omelette with canadian bacon, havarti cheese and spinach before I left the house. Came home and had coffee I forgot to take with me this morning (in a thermos), a square of 85% Lindt chocolate and some frosting. My bf had rewarded himself with a half-sheet cake from Costco on Monday. He chipped at it every day and finished it today. Only he left clumps of frosting behind, so I cleaned up behind him. I have no idea really but I'm counting it as 300 calories of crap.
He ate the whole cake himself?!? I think I'd have to kill him for even bringing it into the house.
Glad to see you back to your workouts!
Yes, he's weird. A few years ago he built a house (well, paid contractors) and sold it. He celebrated by taking me to the cheapest pizza place in town and buying himself a Costco half sheet cake. This time he took someone to court and won. It's the little boy in him that never grew up. Do you know how much space in my refrigerator that damn cake took up? I'm surprised he ate it so fast--usually he gets down to the last few pieces and there is green that doesn't quite look like food coloring green. Usually, I'm not a big cake eater and I am not all that tempted, but this time I did indulge a few times. I just tried to keep it within my total calories. But yeah, he ate 95% of it by himself. The thing that cracks me up is these cakes are so cheap. $17 for a half sheet, yet he wouldn't dream of splurging unless he's done something to earn it.
Even with your time off, we did end up back on the same workout cycle. Today, I started Stage 4, which is the same exercises as Stage 2. The 1 pt row is hard for me too. I used the oly bar today instead of db's, which helped some. The lateral flexion doesn't feel challenging enough, so I'm subbing a side plank hip up, top leg abducted. It's better. Glad you are back to lifting!
Funny about your bf and the cake. Now you know one thing to give him for any future special occasions.
That's funny how that worked out. I'll have to try the rows with the barbell. I just feel like I'm not getting any work done because I'm spending all my time trying not to fall over. I'll have to sub something for the lateral flexion thing, too. I think last time I started to skip them because they seemed so useless and boring.
Kathy, congrats on getting back to lifting, it looks like you got right back into the swing of things!! lol on the cake--If we did that, you know we'd be 100# heavier just by thinking about it!!
I'm working through a different plan, but I find the one-legged movements harder with the barbell. Don't know why, unless I was unconsciously balancing myself better with two dumbbells (which doesn't make sense). Not that they were ever really easy, but I still don't have much balance....
Kathy, congrats on getting back to lifting, it looks like you got right back into the swing of things!! lol on the cake--If we did that, you know we'd be 100# heavier just by thinking about it!!
Oh yeah!
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Originally Posted by realcdn
I'm working through a different plan, but I find the one-legged movements harder with the barbell. Don't know why, unless I was unconsciously balancing myself better with two dumbbells (which doesn't make sense). Not that they were ever really easy, but I still don't have much balance....
Yeah, well, I tried the barbell and didn't have any better luck. I gave up on the stork thing one set in. I'm pretty sure moves like these are what prompted Lou to say these workouts are more challenging than some of the NROL workouts. When I took a yoga class last month I surprised myself with how strong I was in the balancing poses, and the first time I did this stage I was challenged, but I managed. Maybe if I can find a quieter area to do these.
Stage 2A, Workout 2, Friday evening
Front squat/push press
10x55x2
Step-ups
10x30'sx2
DB 1 pt. row (I cheated badly, gave up on the one leg thing and finished with regular bentover rows).
10x60x2
Static lunge, rear foot elevated.
10x25'sx2
Push-ups
10xBWx2 -- feet on RDL platform
Plank
2x60s hold -- arms on stability ball
Cable Horizontal Woodchop
10x15x2
I had hoped to do 2B on Sunday, but I worked until 2p.m. then met my bf at a movie theater to see The Secret Life of Bees, then dinner, to celebrate my birthday. Instead of ordering dessert, I decided I'd bake cookies with the cookie dough I bought from a coworker. I baked one batch, we ate it, and I decided to bake the remaining dough to get it done. Well, that worked well. I put 6 large lumps of dough on the cookie sheet, put it in the oven, set the timer, fell asleep and woke up about 30 minutes later to six perfectly charred cookies. At least I was spared those calories.
I'm getting really busy at my personal training job so finding myself with no time to breathe. I fell off the flylady wagon and it moved on and left me in the dust, literally. I'm deseperately wanting to get my NSCA CPT by the end of November at the latest, so any 'spare' time I have I want to spend studying...not cleaning. I've been studying off and on for this thing for over a year. The sooner I can get the cert out of the way, the sooner I can get back to 'flying' and spending time doing other things I enjoy...like knitting. Right now, I just want a full day to sleep.
Yeah, well, I tried the barbell and didn't have any better luck. I gave up on the stork thing one set in. Maybe if I can find a quieter area to do these.
LOL Kathy.... yeah, when I'm trying things that I know I'll be challenged by, I usually try to find a quiet (and empty) part of the gym to use!
Btw.... your son is very talented! That's some impressive artwork!
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
then dinner, to celebrate my birthday. Instead of ordering dessert, I decided I'd bake cookies with the cookie dough I bought from a coworker. I baked one batch, we ate it, and I decided to bake the remaining dough to get it done. Well, that worked well. I put 6 large lumps of dough on the cookie sheet, put it in the oven, set the timer, fell asleep and woke up about 30 minutes later to six perfectly charred cookies. At least I was spared those calories.
Well, a belated Happy Birthday! And yes, it was probably better to be spared the second batch of cookies.
Thank you, Anne! Actually, you aren't late. Today is my birthday. But with the two back to back jobs we knew there wasn't a chance of celebrating today, so we were early. Thank you so much!
Thank you! I'm STILL waiting for my kids to remember. Apparently, my mother called my house last night while I was working, but not one of my kids has called.
"As far as (healthy) eating, either do it, or don't. Same issues repeated over and over is just insanity. We either commit to the endeavor or pay lip-service to it. This is the hardest part of the whole process, and it needs to be practiced more than the actual physical training. It's mind training." ~ Matt Thorne
"The reason that most people fail instead of succeed is that they trade what they want most for what they want at the moment."
Happy, happy, happy Birthday!!!! I'm singing, can you tell?!? Sorry I'm a day late.
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Originally Posted by lorigaud
Oh shoot... I totally missed where you talked about your birthday! I hope you've heard from your kids by now!!
HAPPY BELATED BIRTHDAY!
Thank you both so much! And my kids didn't call, but that's all right. I know they are busy. It is unusual, though. The boys share an apartment in Pasadena and the girls live together in Oregon, so only one of each pair needed to remember! I called my oldest son today and when he answered I said, "Do you know what today is?" He gasped and said, "Yes! It's your birthday, happy birthday!" I pointed out that actually it is 2 days after my birthday. He was embarrassed and felt bad, I'm satisfied with that .
Will I get ever get past stage 2? I thought I'd whip through this one but with my schedule I am struggling to get in two workouts a week. I could do it...but I need my sleep more and I am not willing to put my health at risk. So, I plug away at whatever pace I can manage. I hoped to do this workout Friday night so I could do 2A #3 today, which seems to be the schedule I have fallen into (Friday/Sunday). But I wouldn't have been home until after 10 p.m. only to be back in the gym at 7 a.m. on Saturday and that just had no appeal. Besides, I had a big break in between clients yesterday that just begged for a workout. A nice long, leisurely one.
I started with five minutes on a stepper. While this machine used to be my cardio machine of choice, I haven't used it in years. I think I am going to go back to it for a while since my left calf still gives me trouble off and on when I try to run on the treadmill. I spent a good amount of time doing Cressey mobility stuff, Gray Cook squat progression stuff (my squat still sucks), and foam rolling. It doesn't hurt like hell to roll my IT band anymore, which is amazing.
I think I took my time with the above because I so dread the wide grip dl's. I find that I spend hours really looking forward to this workout, then when the time comes I grow anxious. I love/hate dl's. Dread them before, manage to get through them, and feel great after they are done. After the dl's the rest of the workout feels like a picnic. It really is just these wide grip dl's. Although, while a client on Friday was resting between her cdl sets (135lbs), I demonstrated for her the version that I am doing (although I use 25 lb. plates to stay lower to the ground, and we had 45's loaded for her), just to show her the wide grip. Later a guy working out on the neighboring squat rack said he was surprised I could lift so much weight since I'm so tiny (!?). My client later noted that he didn't mention being surprised that she could lift that much weight! (She's heavier, but not huge by any means). Anyway, it is so bizarre to be referred to as 'tiny'. I don't get it. I'm not! I'm nearly 5' 7" -- isn't tiny someone who is more like 5' 2" and skinny? But I hear this more and more. I still feel like a cow compared to many of my clients.
bulgarian split squat (I've moved to db's on these since my accident)
10x25'sx2
underhand lat pulldown
10x100x2
reverse lunge from box with forward reach (these really test my balance)
10x10'sx2 (only 10 lb. db's but these had my heart rate soaring to nearly 160--and my buns are really sore today)
db prone cuban snatch
10x5'sx2
swiss ball crunch
10x10 lb. med ball x2
reverse crunch
10x10 lb. med ball x2
lateral flexion--side crunches on swiss ball (much more satisfying than hannas)
10xBWx2
prone cobra
2x60s
Did not have time for intervals. I have not done these yet. I work at the gym today, and will have time between last two clients so we'll see.
My nutrition has not been good. I haven't taken time to fix meals or plan. Yesterday we went to Costco and I bought some of the nice looking fresh entrees that come in boxes ready to heat and two egg white quiches. I'm going to use these for the One Big Meal concept. A little pricey, but at the moment I'm willing to pay for the convenience to get me back on track. I have been lacking energy and feeling weak and I know the decline of my diet is contributing to that.
Getting ready to take pics to post tomorrow. I will take pics today, but wait for tomorrow's stats to post. My weight is especially high this weekend--so I'm not expecting miracles but perhaps another 1 lb. drop by tomorrow.
Kathy, glad to hear your son at least remembered that you had a birthday . Sometimes the convenience of already prepared food is worth the price. You'll finish stage 2 as soon as you can and your health is more important.
Why am I bothering? Here are the pics...July 27 vs. Nov. 2. I am starting to think I'm focused on too many things to really give this the energy I need to give it. I have spent over an hour here just trying to get my pictures to come out right in photobucket. That is such a cumbersome site to work with. Anyway, I'll post stats in the morning with these pics on the official thread, for whatever it's worth.
Hey Kathy - at least you're still here, and you didn't give up, right? Posting the pics tells me that you are committed to this - it's just a matter of figuring out how much energy you WANT to give it, and what you can do to make it happen... Keep hanging in there!
Why am I bothering? Here are the pics...July 27 vs. Nov. 2. I am starting to think I'm focused on too many things to really give this the energy I need to give it.
Karen, this is exactly how I feel. How do you find a balance???? I can't give anything 100% and less sometimes feels like failure. I guess we have to just keep plugging along. Different things will take priority at different times but in the end, everything gets some attention. You aren't going backwards so that's something to celebrate! Considering your back injury last month, I think you are doing great! Hang in there.
Kathy, glad to hear your son at least remembered that you had a birthday . Sometimes the convenience of already prepared food is worth the price. You'll finish stage 2 as soon as you can and your health is more important.
Thanks, Karen. Yeah, my only concern with the prepared food is the sodium. I'm having chicken tuscany with madeira sauce today...it is pretty good but the chicken tastes a little briny. Each serving is 580 mg. sodium and 200 calories...so if I eat that 5 times that is pretty high. Yikes!
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Originally Posted by Bytsi
Hey Kathy - at least you're still here, and you didn't give up, right? Posting the pics tells me that you are committed to this - it's just a matter of figuring out how much energy you WANT to give it, and what you can do to make it happen... Keep hanging in there!
Thank you, Bytsi. Yep, I am still here. One thing I don't do too much is quit. I went back to school when my baby was nearly two, kept going slow and steady and eventually graduated in 2005 and my baby will be 21 in 2009. So, yeah, I'll still be here. At least it keeps me from getting lazy.
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Originally Posted by Chloe2
Karen, this is exactly how I feel. How do you find a balance???? I can't give anything 100% and less sometimes feels like failure. I guess we have to just keep plugging along. Different things will take priority at different times but in the end, everything gets some attention. You aren't going backwards so that's something to celebrate! Considering your back injury last month, I think you are doing great! Hang in there.
I know what you mean. I have been pretty content to just plug along as long as I was seeing some progress. Now I feel like I'm moving in the wrong direction. But I totally agree about how different things take priority at different times. The most important thing to me right now is to get my last CPT certification behind me, so things like oh, cleaning house, are taking a backseat. But I have to eat every day no matter what...and theoretically I have control over what I put in my mouth. Theoretically.
I got "lucky" last night and was able to do my Stage 2A Workout 3 since all of my clients cancelled due to it being election day. The weight room was extremely crowded. It was worse than a Monday. I had to wait for equipment and even had to share a weight bench with someone (he was sitting on one end doing curls while I did my step ups on the back). There was a big group of young people, guys and one girl, taking over the other squat rack while I was doing my front squat push presses. I felt wimpy with my 60 lbs. while they were running around the gym collecting all the 45's they could get their hands on and throwing them in piles on either side of the rack. I was glad I only had two sets and was able to quickly move to the other side of the gym.
I screwed up the workout by actually doing the narrow grip lat pulldowns from B and alternating them with my step ups. Something seemed wrong...so after I finished those, I found my log in my backpack and realized my mistake. So, I just did the one point db rows on their own. So, I got a little extra back work in.
Warmed up with the usually mobilization and Gray Cook squat progression work. Also, I had my band and did a couple of sets of assisted pull ups. Even assisted I only got a off sets of 3 and 4, one of each.
Front squat/push press
10x60x2
Step-ups
10x30'sx2
Narrow grip lat pulldown
10x100x2 (yeah, wasn't supposed to do these, oops)
DB 1 pt. row
10x25'sx2 (had to drop to wimpy weight to stay balanced. What's the point???)
Static Lunge, rear foot elevated
10x25'sx2
Push-ups
10xBWx2 -- one flat, one inclined (feet on 8" step, nothing major)
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Linear Mode
