Hey! Sorry for taking so long. I was home then but wasn't able to get back on the forum. I opened a whole bunch of logs on my pc but was running too late for work to post. I leave for work Wednesday and get back home Saturday.
Have you tried Jillian Michaels 30 day shred video? I really love it! I use it as an active recovery the day between my training. I use to do Taebo for awhile. Needed something new. Could you recommend a good video for intense cardio and/or plyo work. I am wanting to add plyo in my routine but need guidance. Thank you!
Hope things are still going well! Can't wait till the 1st. I'm excited to see everyones progress. Especially in Oct.
mmmmmm cookies..... I'm gonna have to make these for Friday when I can eat real food again!!!!!
How's your cleanse going? Let me know what you think about the cookies. I love them!
Quote:
Originally Posted by Karen411
Oh, I didn't mean to mislead you, but I should say that right now I'm only using cardio videos.
[...]
I still have my strength training videos and will use them again, but am enjoying all the possibilities of even heavier weights right now. I have most of Cathe's videos, P90X, FIRM, Slim Series, some older VHS, some Amy Bento, Tracey Staehle, etc and tons of cardio that I've been using since 2001 and I won't be giving them up anytime soon.
I do agree with you on the popular perception of videos, too. Nice to find someone else who "gets" the video thing .
We have pretty much the same video collection! I wasn't mislead, I was just happy that somoone else did them at all, even if not right now. I took a break and did NROLW, which is how I found this forum in the first place I loved lifting heavy, too, but I just didn't stay as motivated. I'm sure I'll get bored of strength videos soon, and then I'll try another bout of liftin heavier on my own again. Though if Cathe's STS comes out soon, I'll definitely be doing that! 8)
Quote:
Originally Posted by Nanette
Looking good! I love all of the video recommendations! I have started jotting some of them down for myself. Thanks!
I'm glad I can help! I'll keep mentioning the specific videos that I used now!
Quote:
Originally Posted by Bev77
Hey! Sorry for taking so long. I was home then but wasn't able to get back on the forum. I opened a whole bunch of logs on my pc but was running too late for work to post. I leave for work Wednesday and get back home Saturday.
Have you tried Jillian Michaels 30 day shred video? I really love it! I use it as an active recovery the day between my training. I use to do Taebo for awhile. Needed something new. Could you recommend a good video for intense cardio and/or plyo work. I am wanting to add plyo in my routine but need guidance. Thank you!
Hope things are still going well! Can't wait till the 1st. I'm excited to see everyones progress. Especially in Oct.
Till tomorrow!
Now I've been gone a while - I'm back at work (teaching) after the summer, and it's taking a little adjusting to fit in work, workouts, internet time and baby. Internet time has suffered I do have 30 day shred, and it's a really good workout. I actually think level 2 is the hardest, but maybe that's just me.
Most the "plyo" workouts I have involve a step - do you have one? My favorites are Cathe Freidrich's Imax 2, Imax 3, Body Max 2, and the Bootcamp workout from her 4 Day Split Series. (The bootcamp is part of the set, though, and you can't just buy it separately...but I love that set!) Except for the bootcamp workout, all the rest of the above involve doing a short steady-state step combo for about a minute, followed by some plyo drills for about a minute. Body Max 2 also has a 30 min solid step segment, and a 30min upper body weights workout - it's a REALLY good disc. Another one I don't use as much, that has more straightforward coreography is PlyoX from the series P90x, but unfortunately, you can't buy that alone either. Oh, all the Cathe workouts have really long sample clips (scroll down) so you can see what the workouts are like.
Ok, I think I went off on more detail than you really wanted....i'm kind of a workout DVD dork
Ok, I'm really going to update my workout log now...too busy!! arg.
Tuesday's Workout: Amy's Slo Mo Chest. I was supposed to do my 100 push ups challenge workout today, but after my chest workout, i realized I should wait and do it Thursday, so I'm fresh. So, I think I'm going to end up doing 2 days of push up challenge per week, plus my regular chest workout. That means I'll move a little more slowly through the program, but I think I'll do better in the long run giving full attention to each workout.
Around the Worlds DB 2x8@6s
Decline Bench Press BB 3x8@45
Incline Chest Flyes with Internal Rotation DB 3x8@9s
Staggered Hand Push-Ups 2x8 each hand @toes (so, 4 sets, I guess?)
Cardio: Cathe's 4 day split Kickbox.
Wednesday's workout: Amy's Slo Mo Biceps. I'm glad it was a short workout day, it was my first long day back at work and we had meetings all day, so I didn't really want to come home to a long workout , too.
Contraction Concentration Curl BB 3x8@35
Lying Inclince Curls 3x8@9s
Lying Biceps Curl with Resistance Band 3x8@heavy resistance band
20 Pull Up Challenge: Step 1
1, 1, 1, 1, 1 (not as hard as I expected - I may try moving up to step 2 and see how it goes.)
Thursday's Workout: Amy's Slo Mo Shoulders. I really like this workout the more I do it!
Seated Shoulder Press BB on ball 3x8@35
Negative Cuban Press DB 3x8@9s
Incline Front Delt Raises on Ball 3x8@3s (These are so freaking hard!!!)
Reverse Delt Flye with External Rotation DB 3x8@6s
Cardio: 30 min plyo drills - Cathe's 4DS Bootcamp. I love this workout. It's so fun, and the time flies by!
My goodness, you are so darn strong!!! Your pushups numbers are amazing and you're doing pullups too!!! I'd love to do the pullup program with you but I can't even do ONE. Looking at the program, it would take 60 weeks or more than a year to complete if you did every step for 2 weeks. Am I reading that right?
Just know, I am so envious of your strength. In a good way.
My goodness, you are so darn strong!!! Your pushups numbers are amazing and you're doing pullups too!!! I'd love to do the pullup program with you but I can't even do ONE. Looking at the program, it would take 60 weeks or more than a year to complete if you did every step for 2 weeks. Am I reading that right?
Just know, I am so envious of your strength. In a good way.
Keep up the great work!!!!
Thanks! *blushing* I think the pull up program was written for men, so most guys would probably be starting on a higher step, like 10 or so...and yeah, I was thinking that 2 weeks seemed long, maybe they meant only one week? I guess I'll just have to try it and see.
I worked up to doing pull ups by using a chair to support my legs and push off of. You can also use a smith machine or some other type of bar, and set it low enough so that you're doing an inverted row instead of a pull up to build strength. I would count modifications like that as acceptable in the challenge (ok, I really just want someone else to do it, too....hehe!)
I've really enjoyed reading your log. You're quite an inspiration to those of us who have a long way to go. Thank You! I appreciate the references to the workout videos. I used to love to do those.
Your doing great! Good luck with the rest of the challenge.
I've really enjoyed reading your log. You're quite an inspiration to those of us who have a long way to go. Thank You! I appreciate the references to the workout videos. I used to love to do those.
Your doing great! Good luck with the rest of the challenge.
Thank you! And I'm glad you stopped by! I'm happy to help - that's what we're here for, right?
Friday's workout: Cathe's Slow & Heavy Legs. I was supposed to do Amy's Slo Mo legs, but last time I did it, my lower back really hurt, in a bad way, and I wanted to try Cathe's, which just got and haven't tried, so I switched workouts. I liked the Cathe, I'll definitely want to do a rotation of all the Slo & heavy workouts soon. I need to go heavier on all of these weights next time. All of these sets were at 2-0-6 tempo. Super super sloooooooooow.
Pre-Exhaust front lunges 1x16@10s
Squat BB 3x8 @50
Pre-Exhaust Rear Lunge DB 1x16@10s
Static Lunge BB 2x8e@50
Pre-exhaust Side Lunge @15
Plie Squat3x8@50
Calf DB 2x25@20s
Cardio: I rode my bike to work today (instead of my scooter), which was just at 30 min each way. Plus, it was fun!
YOU GO GIRL!! I agree, you are an inspiration!
I didn't know there was a pullup program too. I like hopping up and holding or lowering myself slowly. I am too heavy to do one now but I can work on the movement. I will do that program in the next challenge.
Thanks for the video list. I'll check them out and let you know what I get. Indepth info is exactly what I wanted!!
I had no idea there was anything like that pull-up challenge either. I can't do it yet, but I've got it bookmarked for the future. Thanks for posting it!
Now I've been gone a while - I'm back at work (teaching) after the summer, and it's taking a little adjusting to fit in work, workouts, internet time and baby. Internet time has suffered
i think it's pretty amazing that you manage to work everything in! i'm a stay at home mom and my "baby" is eleven and there are too many days that i don't have anything to show for it!!
your push up and pull up progress rocks! i think it's wonderful that so many of the women here are doing the 100 push up program. i sent it to my son - he's 19 and a sophomore in college in florida. he came home at the end of the school year minus about 100 pounds and we spent the summer working on better workouts and eating habits to support his new, better self. his goal (other than to look totally ripped!) is to be able to do pull ups and handstands. i tried to sell him on the nrol4w stage 6, but he wasn't buying (it's a book for women!).
How are the pullups going? Wish I could join you but not just yet.
I saw in Bev's log that your hubby is doing the Pushup Program with you. I'm anxious to see if he is able to go straight through the 6 weeks without repeating. Keep us updated.
Yep, got it last week, and immediately devoured the binder. I'd already read the Metabolism Advantage and all the stuff online, so it wasn't a big change from what I've already started. I really wanted it for the individualization stuff, but so far I'm getting great results with just the 10 habits, so I'm just going to stick with that for a while. Did you ever follow the program?
Quote:
Originally Posted by Karen411
I had no idea there was anything like that pull-up challenge either. I can't do it yet, but I've got it bookmarked for the future. Thanks for posting it!
I thought since so many people all over the internet are doing a push up challenge, a pull up challenge would be fun, too. I'd like there to be more of a build up, like NROLW has in stage 6, so more women could do it. But still, I'm excited to try it! I hope you get to use it sometime.
Quote:
Originally Posted by karenmc6
i think it's pretty amazing that you manage to work everything in! i'm a stay at home mom and my "baby" is eleven and there are too many days that i don't have anything to show for it!!
your push up and pull up progress rocks! i think it's wonderful that so many of the women here are doing the 100 push up program. i sent it to my son - he's 19 and a sophomore in college in Florida. he came home at the end of the school year minus about 100 pounds and we spent the summer working on better workouts and eating habits to support his new, better self. his goal (other than to look totally ripped!) is to be able to do pull ups and handstands. i tried to sell him on the nrol4w stage 6, but he wasn't buying (it's a book for women!).
good luck with the pull ups!
Thank you thank you! I love that the push up program has so many people doing it. All kinds of people, not just "fitness" freaks like us It's like a secret subculture or something! I read about your son's progress in other logs, and that is just so cool! And it's cool that you two can help support and encourage each other.
Quote:
Originally Posted by Chloe2
How are the pullups going? Wish I could join you but not just yet.
I saw in Bev's log that your hubby is doing the Pushup Program with you. I'm anxious to see if he is able to go straight through the 6 weeks without repeating. Keep us updated.
Will do! He's a little annoyed that I'm more advanced than he is, but he's still working hard at it. So far, he's finished week 2.
My push up progress: I've decided to only do push ups on non-chest workout days, and do my regular chest work out once per week. So, I'll only do 2 days of push up challenge per week, instead of 3 and my progress will be slower...but I'll be able to put in better efforts, I think.
Yesterday was week 4, day 1:27, 20, 20, 17, 30
Pull Up Challenge: 2, 2, 1, 1, 1
I'll post the rest of my workouts when I get home and have my logs.
Just a quick post to say that I did my treadmill/interval run today at my work gym instead of home, and WOW, that pro treadmill is SO NICE!! I had to keep increasing my speed because it was so easy to run on. Now I'm wondering how accurate the speed settings on my home treadmill are. hmm...
I'm finished with my month's rotation, so it's time for a new plan. I had a really hard time choosing, but I think I've finally got it selected - a 3-day split, with lots of interval cardio, and all the workouts less than an hour so that I can ease back into work and working out. I'll post the details soon.
Saturday's Workout: Amy Bento's Slo Mo Chest + Back
Around the Worlds DB 2x8@6s
Decline Bench Press BB 3x8@45
Incline Chest Flyes with Internal Rotation 3x8@12s
Lying Row on Ball 3x8@21s
One-Arm Lat Pullover with Ball 3x8@9
Seated Row with Band & BB 3x8@double heavy band
Standing Shrugs BB 3x8@45
Sunday: Rest Day
Monday's Workout: Cathe Friedrich's Pure Strength Legs + Abs
Warm up front lunges 1x8e@10s
Warm up dips (rear lunges) 1x8e@10s
Front lunges 1x8 (3-count pulse) 1x8e@21s
Dips 1x8e@21s
Static lunges 2x16@55
Alternating Side Plie Squats - 1x32@10s
Plie squats 1x16, 1x8 3ct hold, 1x8@55
Step ups 12" step, 2x12@21s
Squats 1x16, 1x4 3ct hold, 1x8@55
Sit-n-stand - 16" step, 1x10@55
Quarter dead lift 2x12@55
Calf raises - 32/40/8ct/36/8ct@bw
Inner Thigh - 32/16/8@heavy resistance band
Outer Thigh - 32/16@heavy resistance band
Tuesday's Workout: bonus rest day - first day of school with my students, and I was just tooooooo tired.
Wednesday's Workout:Cardio: 30 min interval run w/ Cardio Coach Volume 1. I had so much fun with Cardio Coach last week and I decided to incorporate more of them into my workouts. I went to Sean's website to see about getting a few more, and he's having a sale! So, I bought 3 for $7 each. If you're interested in trying these, this is a fabulous price for some fabulous audio workouts.
Later today I'll do my final Slo Mo Biceps and Triceps workout of this rotataion.
I'm finished with my month's rotation, so it's time for a new plan. I had a really hard time choosing, but I think I've finally got it selected - a 3-day split, with lots of interval cardio, and all the workouts less than an hour so that I can ease back into work and working out. I'll post the details soon.
Sounds like a good plan, especially the part where all the workouts are less than an hour .
Sounds like a good plan, especially the part where all the workouts are less than an hour .
Yeah, I was doing more like 80min over the summer, but now that I don't just get to sit at home on my butt all day and workout (can you sit on your butt and workout? ...hehe), I will have to be more efficient with my time.
I'm taking a mini-rest week until tomorrow to recover a little before I start my next rotation. I just finished ready Leigh's Fat Loss Trouble Shoot and the Metabolic Repair Manual, so of course, now I'm all excited to try one of the programs there instead of what I had planned. Blah! I have exercise/fitnes ADD! I can't just pick something and stick with it, because what if there is something better or more fun that I'm missing out on! I know it doesn't really matter too much, as long as I'm doing something, but that actually makes it harder for me to stick with a plan. That's why I only plan out one month at a time....
I'm tempted by the MetaBurn Program of Leigh's - I took the quiz, and since I haven't been dieting down really at all, I can jump straight into the burn program without doing the repair, especially since I've been taking a rest week this week. I like that the weights are so straighforward and short. I'm trying to decide if I should do Level 3 or 4 - I'm right on the cust between the body fats - about 20% right now. I'm thinking I would start on the level 4, since soon after I start, I will definitely be in the under 19% range. (Positive thinking!)
I've made my deadline for deciding what to do by the end of today, so I can post it with my progress pics tomorrow when hubby is home to take pics.
Push Up Challenge (from wednesday): Week 4, day 2:
27, 21, 21, 18, 27
My husband is catching up to me! He did week 3, day 2 yesterday, and his max was 25!
Hey, just caught up on your log...your pushups are GREAT! Are you doing them the whole sets through? I could until week 4 and then the last set was too much for me.
I'm looking into that pullup challenge...I might just jump in with you but I want to make sure which day to fit it in my workouts. I can currently do two pullups and 6 chinups.
Link to pullup challenge???
I'm working on them as part of my goals challenge - is it like the pushup challenge with a program written out?
Here's the link. Yep, it's like the push up challenge, but not as many options per week - just one track that everyone starts on at whatever place they can. I hope you join!
Quote:
Originally Posted by Celestialmom
Hey, just caught up on your log...your pushups are GREAT! Are you doing them the whole sets through? I could until week 4 and then the last set was too much for me.
I'm looking into that pullup challenge...I might just jump in with you but I want to make sure which day to fit it in my workouts. I can currently do two pullups and 6 chinups.
Thank you! I'm glad you stopped by! I saw your progress pictures on the challenge thread, and I was impressed! Yes, I've been doing the push ups the whole sets through, but it is getting harder now! So far, I've made it through each one, but every time during the 4th set, I'm thinking, there is no way that I'll be able to get to that max number on the last set. Something magical happens, though, and I always get there.
I would LOVE it if you did the pull ups with me! We are pretty much at exactly the same level! I haven't checked chin ups recently, but I could do 5 before I started working on pull ups, and I can do 2 pull ups now...maybe 3 if I cheat the last one a bit :P. For both the pull ups and the push ups, I'm ending up doing them 2x/week instead of 3, and just doing my regular chest or back workout on the 3rd day. That way, I get a full day off between working them each time, if that makes sense.
Thanks for the link - I'm gonna copy that into my log, so I can try it... it's not that different than what I've been doing, I guess - as many as I can for one set, then as many as I can for a couple more (sometimes only 1), and then I also whip out the jump-stretch band for an assisted set and some pullups...
Only just caught your long, so a very belated hello! I love your avi, and your daughter is precious :-)
I've been pretty intrigued by P90X, what did you think of it? Is it something I could do in addition to lifting heavy? Or is it something I would have to commit to 100% and not do another program simultaneously?
I'll echo everyone else who is impressed with all those pushups and pullups you can do... absolutely awesome! If I could do even half of a pullup I would join you, but alas, I'm pretty far from being anywhere close. Can't wait to see your progress shots! Your goal you is my goal me too! hehe
Thanks for the link - I'm gonna copy that into my log, so I can try it... it's not that different than what I've been doing, I guess - as many as I can for one set, then as many as I can for a couple more (sometimes only 1), and then I also whip out the jump-stretch band for an assisted set and some pullups...
Yay! I'll be checking to see how you do! Do you use the iron woody bands or something else for the asisted set? I've been intrigued by the bands, but they're so expensive and I'm not sure I'd use them enough to justify it.
Quote:
Originally Posted by Littlemermaidklb
Only just caught your long, so a very belated hello! I love your avi, and your daughter is precious :-)
I've been pretty intrigued by P90X, what did you think of it? Is it something I could do in addition to lifting heavy? Or is it something I would have to commit to 100% and not do another program simultaneously?
I'll echo everyone else who is impressed with all those pushups and pullups you can do... absolutely awesome! If I could do even half of a pullup I would join you, but alas, I'm pretty far from being anywhere close. Can't wait to see your progress shots! Your goal you is my goal me too! hehe
I saw your progress photos and you already look fabulous! You're doing great and I can't wait to see what YOU do with this challenge! P90X is a stand alone strength program - there's no need to do anything else strength-wise on top of it, unless you wanted to work on push ups or something really small. It is a 3 day split, and includes a day of Kenpo and a day Plyometrics for cardio on non-lifting days, plus one really long yoga session. It's a great program and I totally recommend it to anyone interested. I did end up subbing other stuff for the cardio workouts, but the strength workouts are great. You go at your own pace and you decide on the rep range you want - fewer for more bulking and more for more endurance. You have time for either and can switch it up if you want. If you were doing some kind of cardio training, you could easily do that on your cardio days, and just follow the strength program. It's laid out as a 12-week program that switches every 4 weeks, and even includes recovery workouts that are different that your regular strength/cardio stuff. P90x is definitely a really really well-planned and thought-out program. And, it's pretty easy to do it without the videos, if you want to. Once you've done it once or twice, just using the weight sheets should be enough to cue you through the workout. Anyway, that was really long, but I would definitely recommend looking into it whenver you are ready for a new program.
Ok, I sat myself down and really thought about my goals, and have designed a new plan. I realized that I already have plenty of lean mass (based on my freakish push up/pull up abilities ), and really want to see more definition, which means I need to focus on fat loss. So, I reviewed all of the texts I have read on the subject and created a plan based on principles from Fat Loss Trouble Shoot, Leanness Lifestyle, Precision Nutrition, and others. I was really inspired by Leigh Peele's "get in, get out" philosophy, so I'm going to do it, and get it over with! I chose a plan I can stick with, and I'm committing to 6 weeks of following it without deviating from it. Here are the details:
My Fat Loss Plan: Fall ‘08
Get in, get out!!
Goal: Look “cut”, which means I need to have17% bf or less (according to superilliac caliper reading)
Current: 20.9% (10mm superilliac), 97lbs LBM
Need to lose: 6lbs of fat, maintain LBM
Starting Weight and BF%: 122.5, 20.9%
Ending Weight and BF%: under 117, 17% (assuming no LBM change)
Time commitment: 6 weeks
Start Date: 9/1/08
End Date: 10/12/08
Nutrition:
~6 meals/day
Macro ratio of 40-35% carbs, 35-40% protein, and 10-30% fat
30% deficit = weekly average of 1590 cal/day
Include 10% meals (ala PN) to help maintain LBM
no day should go below 1282cal
one day should be about 2220cal to maintain LBM
Limit carbs to early in the day and/or after workouts
Training:
Strength: 4x/week, upper/lower split
Continue push up and pull up challenges
Aerobics: Intervals 2x/week
Steady State 2x/week
Yay! I'll be checking to see how you do! Do you use the iron woody bands or something else for the asisted set? I've been intrigued by the bands, but they're so expensive and I'm not sure I'd use them enough to justify it.
I have the jump stretch bands - I posted in my log where I bought 'em (sorry, the name escapes me now). I like 'em... but I also know I'll always have use for them...
I was going to do the program today, but my regular lift included chinups... unfortunately they were at the end and I was DEAD by then, so crappy numbers for today...
Stats (Aug1...Sept 1):
height: 62...62
weight: 124.5...122.5
body fat: 24.2%...20.9% (via superilliac caliper)
waist: 27.875...27.5
hips (over pelvic bone): 33.75...33.0
L thigh: 22...21.7
R thigh: 22.25...21.75
bust: 32.75...33.625
under bust: 29...29.5
As far as goals, the only ones I set were to follow PN with 90% compliance (met) and to work towards 5 pullups (3 in a row this morning...twice!). I've made more specific goals in my log starting this month.
Yep, got it last week, and immediately devoured the binder. I'd already read the Metabolism Advantage and all the stuff online, so it wasn't a big change from what I've already started. I really wanted it for the individualization stuff, but so far I'm getting great results with just the 10 habits, so I'm just going to stick with that for a while. Did you ever follow the program?
My push up progress: I've decided to only do push ups on non-chest workout days, and do my regular chest work out once per week. So, I'll only do 2 days of push up challenge per week, instead of 3 and my progress will be slower...but I'll be able to put in better efforts, I think.
Yesterday was week 4, day 1:27, 20, 20, 17, 30
Pull Up Challenge: 2, 2, 1, 1, 1
I loved the read and followed the 10 rules for a while with great progress but I am just not very good with consistency. So I need to get that down before I can stick to an exact plan like that. Takes dedication for sure. I am working on that!
Pushups look great! Your husband proud of you? He ought to be, even if he's a little jealous.
I loved the read and followed the 10 rules for a while with great progress but I am just not very good with consistency. So I need to get that down before I can stick to an exact plan like that. Takes dedication for sure. I am working on that!
Pushups look great! Your husband proud of you? He ought to be, even if he's a little jealous.
I just followed the 10 habits last month, and made a lot of progress just doing that! I think for me, if I basically cut out cars (except for that one PWO meal), then I also cut out tons of calories, too. Most of the bad stuff I tend to eat is starchy carbs, so not eating those just automatically makes my diet so much better
My husband is proud, but also a little annoyed. hehe. That's what he gets for sitting on his butt while I work out every day!!! Just kidding, he's a great guy and definatley supportive. And now that he's doing it, he keeps telling me he'll beat me someday. Not if I can help it! hehe!
Quote:
Originally Posted by Celestialmom
Great progress this month! Keep it up!
Thank you! I know one month is not a long time to see results, so I'm happy that I did have some positive changes at all! You too, by th e way!
.
I do have 30 day shred, and it's a really good workout. I actually think level 2 is the hardest, but maybe that's just me.
So I need to get that down before I can stick to an exact plan like that. Takes dedication for sure. I am working on that!
Linear Mode
