Yea! That is so cool that you're going to be able to come meet us at the Summit. I am really looking forward to it. I can't believe how quickly the Summit is approaching.
Well, I am WAAAYYY behind but what else is new?!?!
If I count correctly, I have 4 workouts to catch up on. I keep hoping that I will get better about posting the logs in a timely manner but I keep getting distracted by household chores.....yes, that dumb ice storm I keep mentioning is at the heart of it since we own just shy of 3 acres of wooded land around our house and we are still cleaning up as we can't afford to hire help to do it for us. We are getting close to done and are trying to get it done before the weather heats up and the underbrush grows and makes the task tougher. But I tell ya, the yard work I did last week combined with trying to stay focused with pretty sucky workouts sent me to bed early every day last week. No Facebook, no JP Fitness Forum. It was like being grounded!
Anyway, enough whining....
March 18, 2008 (Wednesday)
Precision Nutrition Informal Exercise Experiment
Workout Strength B of Phase 2 (ie weeks 5-8)
Workout 23 of 32
Front Squat (Clean Grip)
3 sets of 5x70
Bulgarian Split Squat (Barbell on Back)
1 set of 10x60
1 set of 10x20 (dumbbells....my balance was bad so I ditched the barbell)
Step Up (Alternating with Barbell on Back)
2 sets of 10x20*
*Used dumbbells instead
Still nervous about balance and these were tough enough
Stiff Legged Deadlift
2 sets of 10x60
Need to go heavier next time. I hadn't ever done these and went light.
Standing Vertical Barbell Twist
2 sets of 10x45
March 19, 2008 (Thursday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout B of Phase 2a* (ie weeks 5-6)
Workout 24 of 32 * TRX workouts in 2 week phases versus 4 week phases
Swimmer's Start with Power 3 sets of 45 seconds each side
Front leg bent slightly and rear leg straight with straps under arms and hands in the handles, handles right against chest (kind of in the armpit). Drive up and jump slightly from front leg and land back in the same place.
Deep Chest Press (Moderate Speed)
3 sets of 45 seconds
Body angled (facing down) holding onto straps, lower body to handles then back to straight.
Single Arm Row with Tempo
3 sets of 45 seconds each side
These are like an angled inverted row with one arm. The new part this week, besides the 45 second work period, is that the free side is to rotate forward and back slightly as you pull toward the strap and then release.
Suspended Lunge with running arm pattern and Power
3 sets of 45 seconds each side
The rear foot is suspended, rear arm in a 90 degree backward angle, front arm in a forward 90 degree angle. Lower into static lunge position and swing arms to opposite 90 degree bends. While raising to original position, jump slightly off the ground.
Suspended Pendulum with Hold
3 sets of 45 seconds
Pushup position with the feet suspended. Swing the feet from side to side 3 times and hold slightly at the side of the 3rd swing.
Thank God I finished that week.....it wasn't pretty!
March 22, 2008 (Sunday)
Precision Nutrition Informal Exercise Experiment
Workout Strength A of Phase 2 (ie weeks 5-8)
Workout 25 of 32
Incline Barbell Press 3 sets of 5x70
Off to a good start with the first workout of this week as this was the first time I finished all the reps. I'm ready to go heavier.
Barbell Row (Overhand Grip)
3 sets of 5x80
Flat Dumbbell Press 2 sets of 10x25
Wide Grip Chins
2 sets of 2 unassisted, 8 assisted (w/ Jump Stretch Band)
The wide grip is much harder for me than regular or close grip
Prone Dumbbell "T" Fly
2 sets of 10x10
Barbell Curl
1 set of 9x45 (FAIL)
1 set of 6x45 (FAIL)
Supposed to crank out 10.
Dips
2 sets of 10
March 23, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 2b* (ie weeks 7-8)
Workout 22 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat with Power 3 sets of 45 seconds each side
Not a full single leg squat but a jump is added on the raise and immediately lower for the next rep. Tough!
Oblique Atomic Pushup Matrix
3 sets of 45 seconds
Pushup formation with feet suspended. Powerfully draw knees toward right elbow, pushup, then draw knees toward left elbow, pushup, draw knees to chest, pushup. Repeat until collapse.
Elevated Low Row 3 sets of 45 seconds
These are like an angled inverted row (a.k.a. reverse pushup) with the feet on a bench.
Crossing Balance Lunge with Power
3 sets of 45 seconds
These are simply a reverse lunge but the rear knee and lower leg gets tucked behind the front leg rather than touching the ground (the hip of the trailing leg shifts down). Jump from planted leg when raising and immediately lower for next rep.
Side Plank with Reach Through
3 sets of 45 seconds
A side plank but with the feet suspended in the TRX foot straps and tucking the free arm under the body until hips go into a pike position.
So of the 4 workouts listed here, the first 2 were part of the "week-that-sucked" last week and the last 2 are the beginning of the "week-that-is-better-and-will-continue-to get-better". I'm just glad I got the workouts in last week. Oh, and the TRX is an absolute killer this week. When the program first started, I didn't think the TRX was so hard and wondered why it was "metabolic". Now I KNOW why it is metabolic because I want to collapse when I am done.
YAY! I'm happy that I'll get to meet you in May!!!
Quote:
Originally Posted by Celestialmom
Rebecca, sorry you had a bummer of a workout. They do look like fun though, in a painful, torturous kind of way...
I will be SO glad to get to meet you at the summit! Yay!
Quote:
Originally Posted by msmogreen
Yea! That is so cool that you're going to be able to come meet us at the Summit. I am really looking forward to it. I can't believe how quickly the Summit is approaching.
I am REALLY looking forward to meeting you all in person. As absent as I have been from posting on the forums the last few months, I feel like I know you all and couldn't stand the thought of my friends being so close without at least popping in to say hi. I will not want to leave Saturday morning but hopefully we will all be able to rendezvous for a few hours Friday night. Now, I need to make it official and ask Ninja (I hope I remember his handle correctly) if I can be a Summit hanger-on for an evening.
Quote:
Originally Posted by foodfromafar
How're you doing, Rebecca?
Actually doing well, Pauline....thanks so much for checking in! I was going to say "better" since my workouts are better this week but hate to say that since I know there are other folks hanging out here with more serious challenges than excess yard work and draggy workouts. This week is going well so far since I think we are almost (fingers crossed!) done cleaning up our yard and I can start doing more fun things with my free time!
I completed the Precision Nutrition 8 Week Experiment and while I enjoyed the prescribed regimen, it was not an overwhelming game changer for me. I got stronger on many of my lifts and improved my balance thanks to all the single sided exercises on the TRX. But I battled hunger and ate too much. And at times, I ate the wrong things. I plan to take it easy this week (no lifting and walk/jog on my treadmill) and then do a modified version of Warp Speed Fat Loss (same exercise regimen but a less intense version of the diet).
Editing to add that I am reading Gray Cook's Athletic Body in Balance and bought some beginner yoga DVDs so that I work on flexibility and mobility. I am looking forward to some improvements!
Goals:
Lower my body fat to about 15-17%, whatever ends up looking good. Hard to say exactly until I get there. Goal is to look lean and athletic, not just thin. PROGRESS UPDATE 4/5/09 - While I didn't measure, I know I am still above 17% so nutrition and adding back HITT is my focus for April
Get stronger in 2009. I would like to be using the 45lbs plates on my oly bar on a regular basis. I would like to squat my body weight. I would like to be able to perform chin-ups in a workout (say 4 sets of 6) without using a jump stretch band for assistance. PROGRESS UPDATE 4/5/09 - Since I am focusing on getting stronger, I feel like I am having success here. Still not using the 45s but I know I will this month.
Work with a coach to improve my lifting technique and learn the oly lifts. PROGRESS UPDATE 4/5/09 - Now that the PN deal is over, time to get this done.
Plans (Revised):
Complete Precision Nutrition 8 Week Informal Exercise Experiment - PROGRESS UPDATE 4/5/09 - I was 100% compliant with the workouts. Enjoyed the program but wish I had done better.
Follow a strength focused program. PROGRESS UPDATE 4/5/09 - Getting ready to do WSFL which has a strength focused component and then will do Built For Show.
Be consistently 90% compliant with nutrition (Naked Nutrition/Precision Nutrition model). PROGRESS UPDATE 4/5/09 - I would say I failed on this front due to crappy eating on the weekends. No excuses, time to play like a champion here.
Get serious about finding a coach PROGRESS UPDATE 4/5/09 Going to restart this (see above comment in Goals).
Stats:
Measurement
1/3/2009
4/5/2009
Height
60 in
60 in
Age
38
39
Weight
112.2 lbs
113.4 lbs
Beginning Pics (1/3/09):
Current Pics (4/4/09):
Overall, I am not displeased with where things are for me fitness and body composition wise but I know they could be better and that I am in control of producing the results.
Thank you SOOOO much, ladies! You all are total sweethearts to remember my birthday and for keeping up with me despite me being totally AWOL around here. Thank you!!!
Wow, I let myself get WAY too far behind on posting workouts which is disappointing for me. I wanted to get better about logging and instead got worse. On the bright side, I finished all 32 workouts over the Precision Nutrition 8 Week Exercise Experiment and enjoyed the regimen. I would love to figure out a way to continue incorporating the TRX into my workout program but I don't want it to displace my weight lifting either. I have some planning to do on that front.
Since I am missing 6 workouts on here I won't bore you with the details. The weights repeated from weeks 5 & 6 and I worked to lift heavier even if it was a tiny bit heavier. The TRX became very tough as the exercises were more demanding (suspended burpees!), the time interval was longer (45s) and the rest between circuits was shorter (2 min). Some of the TRX exercises the last week had me laying on the ground but I did them all.
Just for grins, here are my test results from the beginning of the program and after the end (pre-testing was on 2/3/09 and post-testing was on 4/2/09):
Pre-Testing
Post Testing
Before Week 1
After Week 8
Push Up Test*
(total number of push-ups)
19
24
Inverted Row Test*
(total number of rows)
5
10
Broad Jump Test*
(total distance jumped in inches)
85 in
84 in
Treadmill V-Max Test*
(treadmill speed)
7.5 mph
7. 5 mph
(treadmill incline)
4
4
Treadmill T-Max Test**
(total time at T-max)
2:29
2:38
With the exception of the broad jump, I made some very small improvements and held steady with my weight. The treadmill test was extremely hard, especially on the post testing end since I hadn't run for 2 months and I cramped up while running. Even so, I can't shake the feeling that somehow I didn't meet expectations or come up with the expected result since I didn't lose a ton of fat or vastly improve my testing results. Anyway, I can't wait to see what the overall results and conclusions of the study end up being.
Gosh, has it really been TWO weeks since I last posted??? Well, yes, it obviously has . The good thing is that, even though I have been a slacker with my log, I have been staying mostly on top of my workouts. I took the week of 4/5 off for rest and then started my second round of Warp Speed Fat Loss on 4/12. I just started Week 2. I did lose a pound and a half last week in spite of not following the WSFL diet on Easter (had family over so I ate dessert) and then I ate angel food cake on Day 8. I am going to mostly follow the WSFL diet but I will allow some variance.
I'll keep everyone posted on general progress but keeping my online workout log up to date was beginning to stress me out. I am religious about keeping my old-school paper logs up to date so I do have a means to track progress.
Gosh, has it really been TWO weeks since I last posted??? Well, yes, it obviously has . The good thing is that, even though I have been a slacker with my log, I have been staying mostly on top of my workouts. I took the week of 4/5 off for rest and then started my second round of Warp Speed Fat Loss on 4/12. I just started Week 2. I did lose a pound and a half last week in spite of not following the WSFL diet on Easter (had family over so I ate dessert) and then I ate angel food cake on Day 8. I am going to mostly follow the WSFL diet but I will allow some variance.
I'll keep everyone posted on general progress but keeping my online workout log up to date was beginning to stress me out. I am religious about keeping my old-school paper logs up to date so I do have a means to track progress.
What??? You're doing WSFL without me? Just messing with you. Sounds like you're doing good on it. Angel food cake can't mess you up too badly. When I was a kid that was my favorite cake...I'd even request it for my birthday. Then when I was a teenager, I changed to cheesecake! Yeah, it was pretty much downhill from there.
I think a lot of us have slacked off posting lately. I understand about sometimes not having the energy to keep up posting. However, do drop in and update us every once in a while.
April was a very blah month for me. I finished the Precision Nutrition 8 Week Exercise Experiment on 4/3 and never got good momentum after that. I start Warp Speed Fat Loss but got progressively further from the diet. And the scale says I gained 1.5 pounds since our last progress report. The good part is that I did meet 2 goals (see below) so May will definitely be better for me
Goals:
Lower my body fat to about 15-17%, whatever ends up looking good. Hard to say exactly until I get there. Goal is to look lean and athletic, not just thin. PROGRESS UPDATE 5/3/09 - I am guessing I am back around 21% so I really need to focus on nutrition and portion size.
Get stronger in 2009. I would like to be using the 45lbs plates on my oly bar on a regular basis. I would like to squat my body weight. I would like to be able to perform chin-ups in a workout (say 4 sets of 6) without using a jump stretch band for assistance. PROGRESS UPDATE 5/3/09 - I graduated to the 45s on my deadlift! Now on to increasing my weight on my squat.
Work with a coach to improve my lifting technique. PROGRESS UPDATE 5/3/09 - This is the really cool update this month: I am getting started with Eric Cressey as an online client and will work with him for at least the next 3 months.
Plans:
Follow a strength focused program. PROGRESS UPDATE 5/3/09 - Will complete the last week of WSFL workouts this week (I didn't follow the diet this round, needed to since I went the wrong way on the scale ). Will probably re-do some of the PN exercise experiment workouts until Eric and I get rolling on a program.
Be consistently 90% compliant with nutrition (Naked Nutrition/Precision Nutrition model). PROGRESS UPDATE 5/3/09 - Repeat of last update.....I failed on this front due to crappy eating on the weekends. No excuses, time to play like a champion here.
Get serious about finding a coach PROGRESS UPDATE 5/3/09 - DONE! I will be one of Eric Cressey's newest online clients and I am super excited!!!
Stats:
Measurement
1/3/2009
5/2/2009
Height
60 in
60 in
Age
38
39
Weight
112.2 lbs
115.0 lbs
Beginning Pics (1/3/09):
Current Pics (5/2/09....please pardon the sunburned shoulders!):
Like last month, I am not displeased with where things are for me fitness and body composition wise but I know I can do better and that I am in control of producing the results.
I've been slack about posting, too, Rebecca. It's a busy time of year. Good for you on WSFL!!
Quote:
Originally Posted by msmogreen
What??? You're doing WSFL without me? Just messing with you. Sounds like you're doing good on it. Angel food cake can't mess you up too badly. When I was a kid that was my favorite cake...I'd even request it for my birthday. Then when I was a teenager, I changed to cheesecake! Yeah, it was pretty much downhill from there.
Hi Pauline & Kathy! My diet went downhill from the angel food cake. No, it wasn't cheesecake, which I love, but the stupid Reese's peanut butter eggs from Easter. The good part is that they are gone now and all the tempting, unhealthy food is now out of the house. They bad part is that I am wearing them!
Quote:
Originally Posted by nutbar
I knew I heard someone mention cheesecake!
Hi, Rebecca!
Quote:
Originally Posted by Bytsi
The shocking part is that it wasn't me!
(but just wait til Sunday )
Hi Diane & Bytsi! Thanks for stopping by to say hi!
Quote:
Originally Posted by realcdn
I think a lot of us have slacked off posting lately. I understand about sometimes not having the energy to keep up posting. However, do drop in and update us every once in a while.
Hey there, Anne! The forum is pretty quiet overall isn't it? I can't explain my energy thing on the posting but I hope to get past it. Thanks for your understanding!
Also, to all the ladies going to the JP Fitness Summit in 2 weeks......I am going to have to drop out of going. I need to redirect my travel expenses from that trip to my funding for my online training program with Eric Cressey. I hate that we won't get to meet in person like I had planned but I wasn't going to be able to enjoy the whole weekend anyway due to my son's Confirmation that same weekend. I know you all will have a blast and I am looking forward to seeing some pics of the Summit in your logs!!!
Oh no - I'm so sad that you won't be coming to the Summit - but that's wonderful about Cressey - yay for you - can't wait to see what he has you doing!
Oh no - I'm so sad that you won't be coming to the Summit - but that's wonderful about Cressey - yay for you - can't wait to see what he has you doing!
Quote:
Originally Posted by msmogreen
Oh, bummer Rebecca! But cool about the Cressey thing. That will be interesting to watch.
It is definitely a bummer for me that I am not headed to the Summit after all.....I really wanted to meet you both and Celeste and our esteemed presenters. It just seems like a really cool event all around. And getting the room list today made it even sadder to cancel.
Unfortunately, I had to make this compromise with my husband so that I could engage Eric's services. Now, I just need to survive whatever EC dreams up for me. Having watched a lot of Celeste's journey with Maximum Strength (and read the book myself), I know it will be a serious program in multiple ways and will require my best effort. I think the workouts will be tough and flexibility improvement is going to be a key part of the program (my squat form flat out sucks so I need to fix that). And since this is much more expensive than buying a book, I am viewing this as an investment in my long term health and fitness. I want and need to give this effort my all and execute without regrets. It ought to be fun!!!
Wow, Rebecca, awesome news on the coach front! I am totally jealous (but in a happy-for-you kind of way!!) Considering all Eric's book has done for me, some personal attention should be amazing! So sad you won't be able to join us at the summit though...
You can make it up to us by posting every detail of what you're doing with EC, okay?
You are right, Rebecca, it is an investment! Can't wait to see what you'll be doing!!
Quote:
Originally Posted by Celestialmom
Wow, Rebecca, awesome news on the coach front! I am totally jealous (but in a happy-for-you kind of way!!) Considering all Eric's book has done for me, some personal attention should be amazing! So sad you won't be able to join us at the summit though...
You can make it up to us by posting every detail of what you're doing with EC, okay?
It's a deal! This might be the kick in the ass I need to get back on track with the online logging!!!!
I had my first EC workout yesterday (Friday, 5/8) and by the evening I was feeling the DOMS big time! Based on where I feel sore, it wasn't so much the strength exercises that got me but the warm-ups. So I guess that is telling me I have already challenged my body in ways I am not familiar with.
But before I get into the actual workout, I should back up a bit. First, I have already been impressed at how thorough the online consulting has been. I've known for a while that Eric works with distance clients who never work with him in person.....this is mentioned in Maximum Strength and he references it from time to time in his blog or other writing. For some reason when he posted some testimonials from his online clients the last week of April, I dug deeper. I emailed Eric and asked him about the program and, to his credit, before he told me about the details of the online consulting he asked about me and my goals. Long story short, we agreed we had a match and I then filled out a thorough questionnaire about me, my health history, fitness history, goals, etc. I also sent some postural photos (likely I scared the man with my white body and mommy belly! ). Eric then developed a program specific to me and my strengths/weaknesses. This program is designed to both improve my flexibility and get me stronger. I am definitely excited but quite sore! I've had a ton of questions and Eric has answered them all quickly and thoroughly so not only is there the physical training but I am getting some mental training too.
My program is:
Dynamic Flexibility Warm-up and Strength training on Su, M, W, F
Dynamic Flexibility Warm-up and then treadmill HIIT on Tuesday
3 rounds Dynamic Flexibility Warm-up on Thursday
Foam Rolling all 6 days
Rest on Saturday
I won't list out the Foam Rolling (13 body parts) and Dynamic Flexibility Warm-up (9 exercises) details because doing so will make the workout entries too long.
May 8, 2009 (Friday)
Cressey Performance Online Consulting
Month 1, Workout 1 of 24
Foam Rolling Dynamic Flexibility Warm-up
Conventional Deadlift 4 sets of 6x140
I continue to improve my weight on these. It's a rush for me to improve this lift.
Knee-Break Ankle Mobilizations, Lying Knee to Knee Stretch 3 sets of 8x20s
Dumbbell Bulgarian Split Squats
3 sets of 8x20
Neutral Grip Pull-ups
3 sets of 3
I only had to do eccentrics but I was able to do the full pull-ups! Another rush!!!
Swiss Ball Rollouts
3 sets of 8
Alternating Low Incline Dumbbell Press 3 sets of 8x25
Quadruped Chin Tucks 1 sets of 5
I am certain I did these wrong so I need to study/practice
Well, this is wrong!!! Good ole copy & paste caught me again. Should have been this instead:
Kneeling Heel to Butt Stretch
1 set of 30s per side
Here is today's workout (wow! a workout log on the day of the workout!):
May 10, 2009 (Saturday)
Cressey Performance Online Consulting
Month 1, Workout 2 of 24
Foam Rolling Dynamic Flexibility Warm-up
Chin-ups 4 sets of 4
Like the pull-ups the other day, I was only supposed to do eccentrics but I managed to crank out 4 genuine chin-ups on each set (no assisted reps on either workout as I had in the past). Makes me wonder if the accountability is pushing me to do better or what.
Bench Press
4 sets of 4x80
I am sure this weight is underwhelming to everyone but I have my excuses lined up : first time I had benched in a while, focusing on better form like described in Maximum Strength, and I was dang sore from Friday's workout. I think I can increase but not too much just yet.
TRX Inverted Rows
3 sets of 8
First time I've used the TRX since early April and it was nice to use it again. The rows were hard though.
1 Leg Push-ups
3 sets of 4 each side
Side Lying External Rotation
2 sets of 10x10
Can you say weak?
Bowler Squats (Body Weight Only)
2 sets of 10x10
I've never done these before today and they were kind of fun
1 Leg Supine Bridge 1 set of 10 per side
Kneeling Heel to Butt Stretch 1 set of 30s per side
All things considered I was happy with this workout, especially with the chin-ups. I am sure I look slow and awkward on some of the exercises but I am really trying to do them all correctly. I am still very slow on the Foam Rolling and Dynamic Flexibility Warm-up (they all take me about 20 minutes) but I understand how important they are. I just hope I get faster/smoother over time.
Ooh, I'm so excited! Have much much fun and thanks for updating us! =)
Quote:
Originally Posted by Bytsi
VERY cool - sounds like you're really on the right track!
Hi Celeste & Bytsi! Thanks for stopping by. I think I am indeed on the right track right now and am glad to have "rebooted" my fitness program. I am constantly reminding myself that I will get out of the program what I put into it. I am really trying to study hard and get things right but I know that I am not good at some exercises and would likely entertain those who are more experienced!!!
Plus, I have the same "3 pounds" issue Celeste is talking about. Gonna go jump on that topic in Celeste's log.
May 11, 2009 (Monday)
Cressey Performance Online Consulting
Month 1, Workout 3 of 24
Foam Rolling
Dynamic Flexibility Warm-up
Sumo Deadlift (Barefoot)
4 sets of 3x150
This is the most I have ever picked up!!!
Knee-Break Ankle Mobilizations, Lying Knee-to-Knee Stretch
3 sets of 8 reps, 20 seconds
Lots of stretching in this program to help with my flexibility. Sad to say, the knee-break ankle mobs are kind of hard right now.
Dumbbell Reverse Lunges
3 sets of 8x30
1 Leg Prone Bridges
3 sets of 15 seconds each side
Plate Loaded Front Squats
3 sets of 8x10
I think 10 pounds is a tad too light but I can't jump to the next size plate. Will have to figure out how to hold 2 plates.
Band Pallof Press Iso Holds
3 sets of 3x10 seconds
Static Calf Stretch off Step 1 set of 30 seconds per side
Again, the stretching is hard
Kneeling Heel to Butt Stretch 1 set of 30 seconds per side
I have been sore so far every day since starting this program. Today, I am sore on the front of my shoulder where my arm bone meets my shoulder. I didn't know some of these places could get sore!!!
to catch up on. I keep hoping that I will get better about posting the logs in a timely manner but I keep getting distracted by household chores.....yes, that dumb ice storm I keep mentioning is at the heart of it since we own just shy of 3 acres of wooded land around our house and we are still cleaning up as we can't afford to hire help to do it for us. We are getting close to done and are trying to get it done before the weather heats up and the underbrush grows and makes the task tougher. But I tell ya, the yard work I did last week combined with trying to stay focused with pretty sucky workouts sent me to bed early every day last week. No Facebook, no JP Fitness Forum. It was like being grounded! 
Linear Mode
