I'm about 45 minutes to an hour west of there, over the OK border. We're in the hills between Wister Lake and Heavener if you know where that is -- chances are not. LOL
I don't know exactly where you are but I know roughly. Seems like the reason I've heard of Wister and Heavener is because the TV weather guys here mention those locations during rough storms in the spring. If I have that right, I feel for you! We are spoiled in Northwest Arkansas to usually escape most rough weather so I guess it was our turn to get hammered!
Catch up time!!! I was traveling on business last week and I try to be careful not to do the Forum on worktime (work big brothers watching the internet stats).
February 12, 2008 (Thursday)
Precision Nutrition Informal Exercise Experiment
Workout Strength B of Phase 1 (ie weeks 1-4)
Workout 3 of 32
Squat 3 sets of 6x85
Slowly getting closer to the century mark!
Dumbbell Step Up (Alternating Legs)
3 sets of 6x20
Had a hard time not getting a boost from the non-working leg due to the alternation....I do better with one leg at a time.
Dumbbell Military Press 3 sets of 6x20
Need to increase a bit
Prone Jackknife (Pike Position)3 sets of 10
These were hard since this was the first time I have done the pike position
Triceps Press Down
3 sets of 10
February 13, 2008 (Friday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout B of Phase 1a* (ie weeks 1-2)
Workout 4 of 32 * TRX workouts in 2 week phases versus 4 week phases
Swimmer's Start
3 sets 30 seconds each side
Front leg bent slightly and rear leg straight with straps under arms and hands in the handles, push up and down from front leg
Deep Chest Press
3 sets of 30 seconds
Body angled holding onto straps, lower body to handles then back to straight
Single Arm Row 3 sets of 30 seconds each side
These are like an angled inverted row with one arm
Suspended Lunge with hands touch down
3 sets of 30 seconds each side
The rear foot is suspended, bend down and touch the ground like a sprinter in the blocks, then stand up again
Suspended Pendulum
3 sets of 30 seconds
Pushup position with the feet suspended and then swing the feet from side to side
February 15, 2008 (Sunday)
Precision Nutrition Informal Exercise Experiment
Workout Strength A of Phase 1 (ie weeks 1-4)
Workout 5 of 32
Deadlift 3 sets of 6x120
Getting better but I'm still catching back up to where I was before my ice storm break
Barbell Forward Lunge
3 sets of 6x65
Incline Dumbbell Bench Press
3 sets of 6x30
Bent Dumbbell Row 3 sets of 6x20
I am really weak in the shoulder area on this particular motion
Swiss Ball Crunch
3 sets of 10
Incline Dumbbell Curl
10x15
10x15
7x15
Still hard!
BTW, my weight on 2/8 was 112.4 lbs and I am now at 111.4 lbs. I haven't been good with my food so I am going to make that a focus this week. I am also going to focus on making the TRX workout as intense as I can. I am hoping for some body composition improvements during the next 7 weeks so I need to get after it!
Sounds like hard work! I am going to have to invest in the TRX soon. I think it would be a great think to have in my trainer's toolbox. Looks really hard, though. I remember doing those incline db curls a few years ago...they were hard and I ended up ditching them because they really seemed to bother a tendon around my elbow. It wasn't worth the pain.
February 16, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 1a* (ie weeks 1-2)
Workout 6 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat (Assisted) 4 sets of 30 seconds each side
Atomic Pushup
4 sets of 30 seconds
These are a lot like a prone jackknife pushup combo. I decided that I am not very good at these since the girl in the demo video can pull her knees flush to her chest and my knees don't come that far in or flat to my chest......another area where my lack of flexibility shows!
Low Row 4 sets of 30 seconds
These are like an angled inverted row (a.k.a. reverse pushup). These are murder but I am determined to get better at them since the inverted row is one of the pre & post-study metrics!
Balance Lunge
4 sets of 30 seconds
These are simply a reverse lunge but the rear foot gets tucked behind the front leg rather than touching the ground. Got better at these this workout. Tons of lunges in this whole program!
Side Plank
4 sets of 30 seconds
Just like a normal side plank but with the feet suspended in the TRX foot straps. Shaky stuff!!!
February 9, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 1a* (ie weeks 1-2)
Workout 2 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat (Assisted) 3 sets 30 seconds each side
The assist from the TRX straps helped me get good form but my quads were burning!
Atomic Pushup
3 sets of 30 seconds
These are a lot like a prone jackknife pushup combo but I thought they were harder because the feet are lower and the legs can sway side to side (not supposed to) during the motion
Low Row 3 sets of 30 seconds
These are like an angled inverted row (a.k.a. reverse pushup)
Balance Lunge
3 sets of 30 seconds
These are simply a reverse lunge but the rear foot gets tucked behind the front leg rather than touching the ground
Side Plank
3 sets of 30 seconds
Just like a normal side plank but with the feet suspended in the TRX foot straps. Very tough since there is a tendency to sway
February 18, 2008 (Wednesday)
Precision Nutrition Informal Exercise Experiment
Workout Strength B of Phase 1 (ie weeks 1-4)
Workout 7 of 32
Squat 3 sets of 6x90
Slowly getting closer to the century mark!
Dumbbell Step Up (Alternating Legs)
3 sets of 6x20
Really focused on making the working leg do all the work. Felt better this week on doing these right.
Dumbbell Military Press 3 sets of 6x22.5
I think I can still stand to go up a bit. Encouraging since shoulder strength tends to be one of my weak spots
Close Grip Chins
3 unassisted, 3 assisted (w/ Jump Stretch Band)
2 unassisted, 4 assisted (w/ Jump Stretch Band)
2 unassisted, 4 assisted (w/ Jump Stretch Band)
Not as good as last week but that is also typical for my chin up progression (2 steps forward, 1 step back kind of thing)
Prone Jackknife (Pike Position)
3 sets of 10
Still tough....I hope these work the abs since that's where I felt it!!!
Triceps Press Down
3 sets of 10
Almost done with the second week of the PN study. The workouts are fun so far and I have benefited from the pressure of "having" to do the workouts. The TRX takes some getting used to but I think I am getting the hang of it (no pun intended!!!). I hope I can find a way to incorporate the TRX into my workouts after the study completes. I feel like I am continuing to make progress but not sure how much of that is the study protocol versus actually being determined to lift heavier. I do need to get back in line on food since I have felt hungry a lot this week and binged on peanut butter twice (curse you, Naturally More PB!!!).
As an aside, I had an a-ha moment of sorts this past weekend. My husband and I were talking to a male friend who struggles with his weight. The male friend offered my husband some candy and when my husband ate it, the friend wondered how my husband manages to eat that stuff and stay thin (albeit, a sort of skinny-fat). I joked that I hate him too for that and almost said, but didn't, that if I didn't have to workout, I wouldn't. I stopped short since I realized that's not true anymore.....no longer is working out solely about the battle to maintain a certain size but it is now about being strong and enjoying the fitness journey. Definitely a "wow!" moment for me since I never thought like that before.
Lastly, I am bummed since it clicked with me that I can't go to the JP Fitness Summit in May. My son has his confirmation in the Methodist Church that weekend and I have a slew of family coming over for the services and brunch. I am still toying with the idea of popping in Friday since it is a reasonable day-trip for me but that feels irresponsible since I need to clean my house and prep. I really was hoping to meet some of you all in person as well as the fitness celebs like Lou, Leigh, Lisa~, and others.
Sounds like hard work! I am going to have to invest in the TRX soon. I think it would be a great think to have in my trainer's toolbox. Looks really hard, though. I remember doing those incline db curls a few years ago...they were hard and I ended up ditching them because they really seemed to bother a tendon around my elbow. It wasn't worth the pain.
Hey, Kathy!!! I am seeing the TRX mentioned in a lot of places all of the sudden so I am wondering if it is going to be a new trend like kettlebells. Maybe I am just paying more attention now like when you hear your name mentioned at a party. The TRX is definitely a different challenge and my back has felt DOMS like I can't remember.....hopefully this means that I might get some back definition like Celeste and Jane!
I am really weak with the incline db curls so I am having to keep the weights light. Keeping my fingers crossed that I don't injure myself.
Quote:
Originally Posted by nutbar
Welcome back! I think I have TRX envy.
Thank you! I have a lot to learn about the TRX but it is definitely on the fun side. I am glad I have this as part of my home gym!
I stopped short since I realized that's not true anymore.....no longer is working out solely about the battle to maintain a certain size but it is now about being strong and enjoying the fitness journey. Definitely a "wow!" moment for me since I never thought like that before.
Definitely a 'wow' moment. I think I'm that way about the lifting, but I'm not sure that I'll ever be that way with the cardio. Maybe, in the future, outdoor stuff might become enjoyable. At the moment thought I really just do it because I feel I must.
Rebecca, your workouts look very challenging, and the TRX stuff looks like a lot of fun. Thanks for explaining all the exercises for us--otherwise I'd be lost, lol!
Sorry about you not being able to go to the summit--that is so sad... I hope you can pop in on Friday for a bit. Anyway, keep it up, you're doing so great!
I am bummed you won't be able to make the Summit, too. I was thinking since you didn't live far you of all people would be able to make it. I was really looking forward to meeting you. Some of us are coming in on Thursday--I am and I think Karla is, too. How far of a drive is it? Maybe we can all plan to go next year.
Loved your 'aha' moment. That is really cool. BTW, the TRX is always available for sale when I go to the Perform Better seminars. There is another one coming up in July--maybe I'll pick one up while I'm there. They give you a 20% discount I believe if you buy it at the seminar.
You're doing great in the challenge, Rebecca! I had a similar aha moment during my initial weight loss efforts on sparkpeople. One day I realized that my journey was no longer about getting to a goal but about enjoying the journey I was on!
Time DOES fly when you are having fun.....or aren't paying attention! Either way, I am visiting my own log in spurts but reading the forum more regularly (since I can read on my phone but posting workout updates would be nigh to impossible on the thing!).
Anyway, here are the last three workouts:
February 19, 2008 (Thursday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout B of Phase 1a* (ie weeks 1-2)
Workout 8 of 32 * TRX workouts in 2 week phases versus 4 week phases
Swimmer's Start
3 sets 30 seconds each side
Front leg bent slightly and rear leg straight with straps under arms and hands in the handles, push up and down from front leg
Deep Chest Press
3 sets of 30 seconds
Body angled holding onto straps, lower body to handles then back to straight
Single Arm Row 3 sets of 30 seconds each side
These are like an angled inverted row with one arm
Suspended Lunge with hands touch down
3 sets of 30 seconds each side
The rear foot is suspended, bend down and touch the ground like a sprinter in the blocks, then stand up again
Suspended Pendulum
3 sets of 30 seconds
Pushup position with the feet suspended and then swing the feet from side to side
February 22, 2008 (Sunday)
Precision Nutrition Informal Exercise Experiment
Workout Strength A of Phase 1 (ie weeks 1-4)
Workout 9 of 32
Deadlift 3 sets of 6x125
Yeah! I am back to where I was before the stupid ice storm! Now it is time to start setting some PRs here
Barbell Forward Lunge
3 sets of 6x65
Incline Dumbbell Bench Press
3 sets of 6x30
Bent Dumbbell Row (Alternating) 3 sets of 6x20
Either I wasn't paying 100% attention to the instructions on this one or it changed for weeks 3 & 4. Whatever the reason, the instructions show an alternating, piston-style technique. I am not sure why but I can lift heavier with the alternating motion so I need to increase next week.
Swiss Ball Crunch
3 sets of 10
Incline Dumbbell Curl
3 sets of 10x15
I finally got 3 full sets in!
February 23, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 1b* (ie weeks 3-4)
Workout 10 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat (Assisted) 3 sets of 30 seconds each side
Atomic Pushup with Pike
3 sets of 30 seconds
These are a lot like a prone jackknife pushup combo. The first 2 weeks pulled the knees to the chest and now in weeks 3 & 4 you have to do a pike motion after the pushup.....OMG these are HARD!!!
Low Row 3 sets of 30 seconds
These are like an angled inverted row (a.k.a. reverse pushup). Getting better! Still hard!
Crossing Balance Lunge
3 sets of 30 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).
Side Plank with Hip Drop
4 sets of 30 seconds
Just like a normal side plank but with the feet suspended in the TRX foot straps and dropping/raising the hip. I better be obliques of steel after this!
So for week 3 on the TRX it is back to 3 sets and then will go to 4 sets again in week 4. I really am liking the TRX so I was excited to see Alwyn Cosgrove say in his blog post today that he is going to write a TRX Afterburn program. I am definitely looking forward to that!
Definitely a 'wow' moment. I think I'm that way about the lifting, but I'm not sure that I'll ever be that way with the cardio. Maybe, in the future, outdoor stuff might become enjoyable. At the moment thought I really just do it because I feel I must.
Hey, Anne! I hear ya on the cardio.....I struggle with staying motivated on cardio as well even though I know I need to do it. I am glad that the Exercise Experiment doesn't have cardio and they don't want you to do extra exercise outside of their program (no running, no yoga, no biking, etc).
Quote:
Originally Posted by foodfromafar
You're doing great in the challenge, Rebecca! I had a similar aha moment during my initial weight loss efforts on sparkpeople. One day I realized that my journey was no longer about getting to a goal but about enjoying the journey I was on!
Thanks, Pauline! The a-ha moment is good isn't it? It's hard for me to stay motivated with the scale as my sole reward. I decided I want to be a strong girl like Celeste!!!
Quote:
Originally Posted by Celestialmom
Rebecca, your workouts look very challenging, and the TRX stuff looks like a lot of fun. Thanks for explaining all the exercises for us--otherwise I'd be lost, lol!
Sorry about you not being able to go to the summit--that is so sad... I hope you can pop in on Friday for a bit. Anyway, keep it up, you're doing so great!
Thanks for stopping by Celeste! You always motivate me when I read your log so thanks for keeping it up. The TRX is fun so I can definitely recommend it!
I actually thought of popping in Friday if I can do it and not be seen by DH as too irresponsible (running off for fun with company coming). I need to not lose such a great chance to meet you all!!!
Quote:
Originally Posted by msmogreen
I am bummed you won't be able to make the Summit, too. I was thinking since you didn't live far you of all people would be able to make it. I was really looking forward to meeting you. Some of us are coming in on Thursday--I am and I think Karla is, too. How far of a drive is it? Maybe we can all plan to go next year.
Loved your 'aha' moment. That is really cool. BTW, the TRX is always available for sale when I go to the Perform Better seminars. There is another one coming up in July--maybe I'll pick one up while I'm there. They give you a 20% discount I believe if you buy it at the seminar.
Hey, Kathy! I definitely want to try to hang out at the Summit if I can swing even an evening. I am crazy enough to drive up to KC just for a few hours and you all will be too close to my neck of the woods not to take advantage of the opportunity.
Hopefully you will be able to add the TRX to your toolbox. I am looking forward to learning and using it more over the remaining 6 weeks of the study. It has some challenging stuff!
I actually thought of popping in Friday if I can do it and not be seen by DH as too irresponsible (running off for fun with company coming). I need to not lose such a great chance to meet you all!!!
It's not irresponsible if you've done everything you need to do to be ready for the weekend, right ? (I don't know for certain that I'm going, but it's looking good right now.)
February 25, 2008 (Wednesday)
Precision Nutrition Informal Exercise Experiment
Workout Strength B of Phase 1 (ie weeks 1-4)
Workout 11 of 32
Squat 3 sets of 6x95
5 more pounds to go to hit the century mark!
Dumbbell Step Up (Alternating Legs)
3 sets of 6x22.5
Dumbbell Military Press (Semi Supinated Grip) 3 sets of 6x25
Realized I used the wrong grip the first 2 weeks....I had palms facing away and should have had palms facing each other
Close Grip Chins
3 unassisted, 3 assisted (w/ Jump Stretch Band)
3 unassisted, 3 assisted (w/ Jump Stretch Band)
1 unassisted, 5 assisted (w/ Jump Stretch Band)
I keep plugging away thinking one day I will crank out all 6 without the JSB assist
Prone Jackknife (Pike Position)
3 sets of 10
Have I said that the pike position sucks??? But I know it is doing good so I grin and bear it.
Triceps Press Down
3 sets of 10
February 26, 2008 (Thursday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout B of Phase 1b* (ie weeks 3-4)
Workout 12 of 32 * TRX workouts in 2 week phases versus 4 week phases
Sprinter's Start 3 sets 30 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). Push up and down from front leg
Deep Chest Press (Moderate Speed)
3 sets of 30 seconds
Body angled (facing down) holding onto straps, lower body to handles then back to straight. This week we were to increase the speed of the reps and I was shaking on this one!
Single Arm Row (Moderate Speed) 3 sets of 30 seconds each side
These are like an angled inverted row with one arm. Also increased speed of reps but this one isn't as hard for me as the Deep Chest Press.
Suspended Lunge with running arm pattern
3 sets of 30 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. Raise to original position.
The running arm pattern goofed me up a few times but I think I will be OK for week 4.
Suspended Pendulum with Pike
3 sets of 30 seconds
Pushup position with the feet suspended. Body in pike position. Then swing the feet from side to side.
Have I said yet how much the pike position sucks?
March 1, 2008 (Sunday)
Precision Nutrition Informal Exercise Experiment
Workout Strength A of Phase 1 (ie weeks 1-4)
Workout 13 of 32
Deadlift 3 sets of 6x130
Yeah! I set a new PR....dang heavy for me but I got it done!!!
Barbell Forward Lunge
3 sets of 6x70
Incline Dumbbell Bench Press
3 sets of 6x32.5
Bent Dumbbell Row (Alternating) 3 sets of 6x25
Swiss Ball Crunch (Long Arms)
3 sets of 10
Incline Dumbbell Curl
3 sets of 10x15
I wasn't as fatigued on this exercise as I've been in the past so maybe I am getting better
Month 2 Update for Jan-Jul 2009 Women's Challenge.
Better stats this month since I have better access to my computer (no ice storm this time, thank God!). In general I feel a lot stronger and enjoy my training regimen. The caveat is that I have eaten poorly in February (lots of junk and carbs in addition to my healthy foods) so I am not on track with managing my fat levels. Therefore my goal for the month of March is to be 90% compliant with nutrition and I may even try to run a slight deficit to see if I can shave off some lingering fat.
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 3/1/09 - Above 17% so nutrition is my focus for March
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 3/1/09 - Since I am focusing on getting stronger, I feel like I am having success here. My deadlift is in now 130 and I am now able to squat 95 lbs. My chin-ups have improved slowly.
Work with a coach to improve my lifting technique and learn the oly lifts. PROGRESS UPDATE 3/1/09 - This is on hold since I am involved in the Informal Exercise Experiment with Precision Nutrition (concludes first week of April), I definitely can't work on oly lifting until the 8 week experiment is completed as PN wants you to perform only the prescribed exercise regimen.
Plans (Revised):
Complete Precision Nutrition 8 Week Informal Exercise Experiment - PROGRESS UPDATE 3/1/09 - I am 100% compliant with the workouts
Follow a strength focused program. PROGRESS UPDATE 3/1/09 - The PN Experiment prescribes 2 days of Strength training and I feel it has been effective with increasing my strength as my lifts are increasing. Will go back to a strength focused program after the PN program concludes in April.
Be consistently 90% compliant with nutrition (Naked Nutrition/Precision Nutrition model). This one is NEW to provide accountability in next month's report
Get serious about finding a coach PROGRESS UPDATE 3/1/09 - Haven't done anything on this front yet (see above comment in Goals).
Hope you find a way to stop in at the Summit - I won't arrive til Friday afternoon, so hopefully you'll be around when I'm there!
Quote:
Originally Posted by Karen411
It's not irresponsible if you've done everything you need to do to be ready for the weekend, right ? (I don't know for certain that I'm going, but it's looking good right now.)
It would be a blast to meet and hangout wouldn't it??? I blocked out 2 days off ahead of that weekend to get ready for my family event so I am starting to talk myself into going up for Friday evening. It will confirm to my husband that I AM crazy!!!
Catch up time, AGAIN!!! In case anyone wonders why I am so sporadic with posting these days it is mostly around using all possible daylight hours on the weekends to clean up our yard from the late January ice storm. At least that is what we do when we are not running from kid basketball games to kid dance competitions to family obligations. This week and weekend especially ran us ragged.
4 workouts below. I am just past the half way point of this program and already feeling a little sad that the end is in sight even though I still have 4 weeks to go.
March 2, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 1b* (ie weeks 3-4)
Workout 14 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat (Assisted) 4 sets of 30 seconds each side
Atomic Pushup with Pike
4 sets of 30 seconds
Very hard!!! This workout I was feeling a little dizzy.
Low Row 4 sets of 30 seconds
These are like an angled inverted row (a.k.a. reverse pushup). I have improved on these a lot with this program.
Crossing Balance Lunge
4 sets of 30 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).
Side Plank with Hip Drop
4 sets of 30 seconds
Just like a normal side plank but with the feet suspended in the TRX foot straps and dropping/raising the hip. I better be obliques of steel after this! The sides of my torso were sore for DAYS after this one.
March 4, 2008 (Wednesday)
Precision Nutrition Informal Exercise Experiment
Workout Strength B of Phase 1 (ie weeks 1-4)
Workout 15 of 32
Squat 3 sets of 6x95
Held steady at the 95 mark so not yet at the century mark....getting close!
Dumbbell Step Up (Alternating Legs)
3 sets of 6x25
Dumbbell Military Press (Semi Supinated Grip) 3 sets of 6x25
March 5, 2008 (Thursday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout B of Phase 1b* (ie weeks 3-4)
Workout 16 of 32 (HALFWAY POINT) * TRX workouts in 2 week phases versus 4 week phases
Sprinter's Start 4 sets 30 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). Push up and down from front leg
Deep Chest Press (Moderate Speed)
4 sets of 30 seconds
Body angled (facing down) holding onto straps, lower body to handles then back to straight.
Single Arm Row (Moderate Speed) 4 sets of 30 seconds each side
These are like an angled inverted row with one arm.
Suspended Lunge with running arm pattern
4 sets of 30 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. Raise to original position.
Got better with the running arm pattern this week.
Suspended Pendulum with Pike
4 sets of 30 seconds
Pushup position with the feet suspended. Body in pike position. Then swing the feet from side to side.
March 8, 2008 (Sunday)
Precision Nutrition Informal Exercise Experiment
Workout Strength A of Phase 2 (ie weeks 5-8)
Workout 17 of 32
Incline Barbell Press 1 set of 4x75 (FAIL)
2 sets of 5x70
I wasn't sure the weight to use so I started at 80 and could only crank out one rep. Switched immediately to 75 and managed 4 reps. 70 was still way hard.
Barbell Row (Overhand Grip)
3 sets of 5x70
Flat Dumbbell Press 1 set of 6x30 (FAIL)
1 set of 10x25
Wide Grip Chins
1 unassisted, 9 assisted (w/ Jump Stretch Band)
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
I am typically pretty weak with anything that requires me to put my arms perpendicular to my torso. Still sad though.
Barbell Curl
2 sets of 10x45
Dips
2 sets of 10
This new strength A wasn't my best outing. The updated workouts are 7 exercises instead of 5 and are upper/lower splits. My neck and shoulders felt hammered today and then I went and worked out the yard gathering heavy limbs, brush, and hauled logs all over the place.....I am going to be SORE!!!!
Before I forget, the other reason I was offline this weekend is that I ordered a power cage so I was busy putting it together yesterday.....I look like a real weight lifter now!!!
Thanks, Pam! It's definitely exciting to make progress towards some of my goals and helps me stay motivated. You made some great progress in the second month so kudos to you too!!!
Quote:
Originally Posted by foodfromafar
I'm with you on the 45# plates, Rebecca. What is it about breaking that barrier?
Hey, Pauline! I guess you know you have arrived as a weight lifter when you can haul around those huge plates! It will be a celebration when I can lift those, no matter what exercise it is!
Quote:
Originally Posted by Celestialmom
Rebecca,
nice update this month! I can really see the recomp going on there. Your workouts look fantastic and really fun also!
That means a lot Celeste because you have the hot body and the hot workouts. I have been attempting to keep up with your log but it moves so fast I get behind quickly. I am glad you are feeling better and are back being She-Ra.....you are fun and inspirational to watch!
For once I am not TOO far behind on posting workouts. Just 2 today!
March 9, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 2a* (ie weeks 5-6)
Workout 18 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat with Tempo 3 sets of 45 seconds each side
Tempo simply means to do them fast. I got a quick sense of what a killer workout this was going to be.
Alternating Oblique Atomic Pushup
3 sets of 45 seconds
Push-up formation with feet suspended. Powerfully draw knees toward right elbow, then draw knees toward left elbow, then do a push-up YIKES!!! I wanted to (and did) collapse at the end of each set.
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. I felt so weak and part of that was because my bench was too high so I was not in the right position.
Crossing Balance Lunge with Tempo
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).
Side Plank with Reach Through
4 sets of 30 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. Like the Alternating Oblique Atomic Pushup, I wanted to lay down after these
March 11, 2008 (Wednesday)
Precision Nutrition Informal Exercise Experiment
Workout Strength B of Phase 2 (ie weeks 5-8)
Workout 19 of 32
Dumbbell Deadlift 3 sets of 5x45
My husband was impressed with the iron loaded on the dumbbell and I was thinking I could go heavier
Bulgarian Split Squat (Barbell on Back)
2 sets of 10x60
So I no longer felt so badass after this one. I had balance trouble and had to pause more than I like to crank out all the reps.
Step Up (Alternating with Barbell on Back)
2 sets of 10x20*
*Used dumbbells instead
After the Bulgarian Split Squats and thinking about Kathy's Step Up incident with a barbell, I was nervous about using a barbell for the Step Ups so I used dumbbells instead
Back Extensions
2 sets of 10
Standing Vertical Barbell Twist
2 sets of 10x45
I just wasn't feeling it this morning when I got up to work out. I pushed through (and am VERY glad) because it would have messed up my schedule for the rest of the week which would make me mad and stressed. Looking forward to another TRX workout tomorrow even though I am certain it will kick my butt!!!
Glad to see you're still around. Wow on halfway through the PN thing already! Time flies! What's your official halfway through opinion of it?
Hey Diane! I guess once a lurker, always a lurker! I read the logs daily on my cell phone but post in my own log infrequently since I don't get on the home PC as much. I checked out your blog and you have some great pictures and funny comments. Your family is beautiful as well as your scenery. Although I have to admit the torture device your husband made for the workouts looks a tad scary!!! Your tagline on your avi made me laugh too!
The official halfway opinion on the Precision Nutrition exercise experiment is a resounding thumbs up. The workouts are challenging and I am glad the strength workouts are just that...strength focused and not fat loss or hypertrophy (not a big fan of more than 10 reps). The TRX adds a whole new element to the game. Since it is supposed to be "metabolic" I breathe hard and sweat more than I do with traditional strength training but I still think it is challenging the muscles because it makes me sore too (especially anything that hammers the hamstrings or obliques). I have already seen improvements in balance and some muscle definition (especially abs). Unfortunately, I don't think the definition will show so much in progress pics due to my "mommy belly" and I am hungrier on this program than I remember being in a while so I am having to get extra focused on what I eat (last week was much improved). I actually gained 2+ pounds since the initial weigh-in but I know my strength is improved so not sure what my results tell the study leaders. I will post my before and after test results at the end of the 8 weeks for comparison. So, a long answer to a short question!
Post PN, I want to keep the TRX as a staple in my workouts and perhaps go back to the Built For Show workouts for weight training. I really like TRX and am very glad I got to be part of the group that uses it!!!
Behind again .....3 workouts below to catch up.....
March 12, 2008 (Thursday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout B of Phase 2a* (ie weeks 5-6)
Workout 20 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.
These get your legs burning quickly!!!
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.
The dang running arm pattern along with the jump got me all messed up so I felt pretty awkward.
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.
March 15, 2008 (Sunday)
Precision Nutrition Informal Exercise Experiment
Workout Strength A of Phase 2 (ie weeks 5-8)
Workout 21 of 32
Incline Barbell Press 1 set of 4x70 (FAIL)
1 set of 5x70
1 set of 4x70 (FAIL)
I felt so weak!
Barbell Row (Overhand Grip)
3 sets of 5x75
Flat Dumbbell Press 2 sets of 10x25
My ego felt a little better after these
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
Still weak here too
Barbell Curl
1 set of 8x45 (FAIL)
1 set of 7x45 (FAIL)
I was definitely feeling weak throughout the workout. Supposed to crank out 10.
Dips
2 sets of 10
March 16, 2008 (Monday)
Precision Nutrition Informal Exercise Experiment
TRX Metabolic Workout A of Phase 2a* (ie weeks 5-6)
Workout 22 of 32 * TRX workouts in 2 week phases versus 4 week phases
Single Leg Squat with Tempo 2 sets of 45 seconds each side
Alternating Oblique Atomic Pushup
2 sets of 45 seconds
Push-up formation with feet suspended. Powerfully draw knees toward right elbow, then draw knees toward left elbow, then do a push-up
Elevated Low Row 2 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 Tempo
2 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).
Side Plank with Reach Through
2 sets of 30 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.
I definitely sucked badly on this last workout (the Monday 3/16 TRX). I was supposed to do 4 sets instead of 2 but I felt extremely low energy and light headed so I chalked it up to a bad workout (the worst so far of the program). Tomorrow is Strength B with 5 exercises so I am determined to get back in a better groove tomorrow!!!
On a happier note, I am pretty sure I am going to go to the Summit on Friday, 5/15. I desperately want to meet the folks who are going and I live ~3.5 hours away so I think I will run up to KC for the first night festivities. I will have to leave Saturday morning and skip the Summit itself but I want to take advantage of everyone being in my "backyard"! Gotta get with the Summit organizers and see if they are OK with a hanger on at the beginning and see if I can book a hotel room for that night so I don't have to drive back at an insane hour.
A 60# BSS is nothing to sneeze at!! Great workouts, Rebecca!!
Thanks for the encouragement, Pauline.....I definitely need it right now! My workouts this week have been a little off and I am looking to get better tomorrow after taking today as a rest day.
The TRX takes some getting used to but I think I am getting the hang of it (no pun intended!!!
). I hope I can find a way to incorporate the TRX into my workouts after the study completes. I feel like I am continuing to make progress but not sure how much of that is the study protocol versus actually being determined to lift heavier. I do need to get back in line on food since I have felt hungry a lot this week and binged on peanut butter twice (curse you, Naturally More PB!!!).
I read the logs daily on my cell phone but post in my own log infrequently since I don't get on the home PC as much. I checked out your blog and you have some great pictures and funny comments. Your family is beautiful as well as your scenery. Although I have to admit the torture device your husband made for the workouts looks a tad scary!!! 
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