YIPPEE!!!!!!!! Woo hoo!!!!! Now, start trying for pull-up, too!!! You can do it!
I was so disappointed that yesterday at the gym I was all full of myself ready to show off my new skill and NOTHING. I couldn't freakin do either of them AT ALL! I don't know what that was all about....maybe I just wore myself out the day before when I got 'em!
And Jane I am soooo far from being able to do a pullup that it's not even funny. I have a lot of shoulder stuff to work out before I can any closer to that one. I'll just keep working on Chin-ups for now, then when my shoulders and back get a bit stronger I'll work on the pullups
And not to be copying Jane or anything, but I tried an unassisted chinup again yesterday when I was pretty well rested.... and (drumroll).... I got it!!! Form was not perfect by any means, I used every freakin muscle I had, which means I ended up in almost a fetal position at the top, haha, but I got over that bar! Then a tried again a few hours later and got another one! It takes me a while to get all the way up and it's not smooth or easy at ALL! But I did it... so I'm hoping to eventually be able to do it with much better form, then eventually be able to do more than 1... How about I make a goal of being able to do 5 in a row by the end of the challenge? Sounds like a plan to me!
Congrats! Sounds like a great plan for the challenge.
Workout today... not the best. Uber crowded gym with a guy hogging my squat rack, but at least he knew what he was doing and wasn't curling in it. And he was nice about letting me use it after he'd been there for like 25 minutes straight, lol.
DB shoulder rotations:
10x5
8x5
8x5
8x5
*don't want to push it with weight on these... they get harder as you go on and I want to make my shoulders better not worse!
1-leg RDL:
10x45
8x55
8x55
8x55 (supposed to be 6, can't remember if I wrote it wrong or if I really did 8, lol)
Pushups:
10
8
8
5
*damn these got terrible! I need to go back on that pushup program! Form wasn't terrific either... oh well.
Squat:
Front: 10x65
8x65
Back: 8x75
6x75
1-arm shoulder press (not alternating)
10x17.5
8x17.5
7x17.5
6x17.5
*not my best
stability ball crunch:
4x10x10lb med ball long arm
I also started tracking my food... I definitely need to figure out a way to get more protein in.
This is without including my chicken and veggie soup that I don't know how many calories it is. (not a lot, it's just veggies, some broth, some water, and chicken, lol). Also, I had 2 crackers with crab dip and a small piece of cake at lunch that I wasn't sure how to put in there, so I figure I should add about 500 cals to this total"
Calories: 1,621 (plus 500 is about 2,121)
Fat: 50.6g (28%)
Carbohydrate: 185.3g (45%)
Protein: 105.2g (27%)
I'm trying to get my goals situated for the February challenge as well. Is anyone doing it this time?
Thanks Celeste and Ginger! Looks like I really am taking after Jane though because I tried again today and it was not happening! How frustrating!
I did 3 sets of 15 of the following when I got home from work:
behind-the-neck band pull-aparts
scap pushups
band reverse flyes (or whatever you call them)
My scale is not so reliable, but it has my weight creeping slowly up. Not happy about that. tracked my food again today. Still need to up my protein. Not sure how. I'll post the info in a bit.But it's only 8pm and I can tell I'm gonna be hungry in about another 30 minutes... so not sure what to do since I'm probably done with my cals for the day. I really want a bowl of cereal, but my carbs are through the roof already. Bah.
Kara, great job on the the chinup!!! You'll be up to 5 in no time! I plan on doing the Feb Challenge too but I've got to figure out my goals.
On the protein - do you drink a shake after your workouts? That's an easy way to get in extra protein. I try to plan my protein first with each meal (6-7) then add my carbs. Lots of egg whites, chicken, cottage cheese, greek yogurt, more chicken, fish, string cheese, turkey burgers, more chicken . I'm sure you already know this stuff but I'm just trying to give you more ideas.
Kara, I'm sorry you are following in my footsteps!! Sad to say I wasn't able to nail my pushup for my coach last night, either. BUT, I did it once, so I know I'll do it again! So, will you.
Hooray!!! I'm so excited about the chin-up thing (even if it did hide on you later !) Congrats and cool goal. Hmm. Maybe I can talk DH into buying me a chinup bar for my b-day....
Well it's officially nasty outside and I wanted to go to the gym but didn't have the energy. It's all good though because I can go tomorrow and Saturday and still get my 3 days in for the week. I'm going to do some stretching in a bit and maybe some bodyweight stuff to tide me over. Then I have to log my food. And maybe I'll see if I can find where my chin-up went
Thanks Ginger! I ended up being able to do it again Don't know what was wrong yesterday!
I need to really be more active overall. I do great in the gym, but my non-gym days are really sit-on-my-ass days, which isn't good, I need to move more. I could go to the "gym" downstairs and walk on the treadmill for a while, but I hate doing that, it's so boring! I need to find a few bodyweight circuits that i can do at home that'll take me 15-20 minutes and get my HR up. I'm just very un-creative and can't think of something. I'd like some shoulder stuff to be involved, as well as glute-activation stuff. I realize this should be easy to figure out, but I can't put together stuff by myself. (I'm such a dunce sometimes). Anyone know where I could find a few good examples? I like the circuit Roland gave me a while ago, but I don't want to do that circuit every time... I need some variety so I don't get bored, so I'll actually do it! lol.
I think the trick is finding something you enjoy doing. If the treadmill isn't your idea of fun, then try something else until you find your own "rest day" activity. It takes time to find what will keep you motivated.
Sometimes I find that intervals on the treadmill are less boring than just walking. A good motivator is watching a fav. TV show when you do cardio. It's what you would be doing on the couch anyways.
What about workout DVD's?? You could always find a few of them to do at home! Kickboxing, step aerobics? I have a couple of Tae Bo VCR tapes that I'd be happy to send to you! I never use them (we don't have a VCR anymore!).
Quote:
Sometimes I find that intervals on the treadmill are less boring than just walking. A good motivator is watching a fav. TV show when you do cardio. It's what you would be doing on the couch anyways.
This is what I do - usually my morning "NEAT" walk involves the Maury show! I'm so busy being "entertained" by all of the drama that I don't realize 30 mins has gone by like that!!
I think the trick is finding something you enjoy doing. If the treadmill isn't your idea of fun, then try something else until you find your own "rest day" activity. It takes time to find what will keep you motivated.
Sometimes I find that intervals on the treadmill are less boring than just walking. A good motivator is watching a fav. TV show when you do cardio. It's what you would be doing on the couch anyways.
Thanks! I use dot do intervals back when I was doing NROL4W and haven't done them since... might not be a bad idea. It's just that me and running are NOT friends, haha, so we'll have to see.
Quote:
Originally Posted by Celestialmom
Kara, a while ago I just picked a few things I loved/hated doing and did as many rounds as I could (or wanted to...)
One of them went like this:
20 squats
10 push-up burpees
Run up and down the stairs 5 times
20 jumping jacks
15 lunges, each leg
But you could do anything really:
Crunches
Jumprope
Pushups
Negative chinups...
I don't know, any of that help? Check out Ross Enemait's website also.
Thanks Celeste Don't know who Ross Enemait is so I guess I'll have to look him up. brian told me yesterday too that I can easily come up with something on my own, I just don't feel like I know enough to put anything together ya know?
Quote:
Originally Posted by dillytl
What about workout DVD's?? You could always find a few of them to do at home! Kickboxing, step aerobics? I have a couple of Tae Bo VCR tapes that I'd be happy to send to you! I never use them (we don't have a VCR anymore!).
This is what I do - usually my morning "NEAT" walk involves the Maury show! I'm so busy being "entertained" by all of the drama that I don't realize 30 mins has gone by like that!!
I'm not a huge fan of workout DVDs, but maybe that's because I haven't found any I like. I did Taebo way back when, but I couldn't get into that either. It's definitely a thought though.
I just feel like I'm in a rut this week. Can't snap myself out of it and I am so tired! I'm going to bed at a decent time so I don't know what my problem is. When it comes to the gym, I know my problem is that I go after work. I really need to strongly consider going in the morning and then maybe pushing my work schedule back an hour. That would mean I'd get home at 7pm every night, but then I wouldn't have to go anywhere! That's my problem, is that once I get home after working/commuting for 11 hours, I don't want to leave again! I think going in the morning might give me more energy too. I will think about this since I'm changing my schedule Monday anyway, so I'll have to see about switching my hours.
Trying desperately to get up the motivation to get off my ass and in to the gym tonight... It's taking all of my will power to even think about it, lol. But I know I really really should....
Well I did it.. I got off my lazy ass and went to the gym This workout ends up getting split up though because at the end are chin-ups and planks and bri said i could do those at home. I ended up not doing the planks, but I did get a couple chins in.
Workout D:
DB upright row:
10x12.5s
7x20s
8x17.5s
6x20s
*the 20s were ROUGH!
Curtsy Lunge:
10x45
8x55
8x65
6x70
Sumo DL:
10x75
8x80
8x85
6x95
*form starting to feel a little better on these.
1-arm DB row:
10x25
8x27.5
8x27.5
6x27.5
Home:
Chin-ups:
1xBW
3xband assist
1xBW
no planks this time, next time I will do them before coming back home.
Ok, I know, I know... I need more protein! And I should have had more cals today since I lifted. I'm just getting back into this tracking thing and I don't have a handle on it yet so bear with me. Here goes:
Calories: 1,931
Fat: 59.1g 28%
Carbohydrate: 230.9g 47%
Protein: 117.9g 25%
The problem today was that I had cereal for dinner... shouldn't have done it. Things looks a tad better before I did that. Gonna bring chinese pepper steak to work tomorrow over a small amount of brown rice for lunch. My carbs are good carbs, but apparently I eat more than I thought....
I just feel like I'm in a rut this week. Can't snap myself out of it and I am so tired! I'm going to bed at a decent time so I don't know what my problem is. When it comes to the gym, I know my problem is that I go after work. I really need to strongly consider going in the morning and then maybe pushing my work schedule back an hour. That would mean I'd get home at 7pm every night, but then I wouldn't have to go anywhere! That's my problem, is that once I get home after working/commuting for 11 hours, I don't want to leave again! I think going in the morning might give me more energy too. I will think about this since I'm changing my schedule Monday anyway, so I'll have to see about switching my hours.
Sorry about the rut...those times are tough! Maybe your body just needs some extra rest right now. This is cold/flu/general ucki-ness season, right? I hear you about not wanting to leave home after being out for so long. I wouldn't want to, either! Too bad you can't break up your day with a lunchtime workout or something. Maybe you should give the morning time slot a try, see how it feels? It's just so dang hard to stick to a workout when it's scheduled for your low-energy time.
. I'm sure you already know this stuff but I'm just trying to give you more ideas.
!) Congrats and cool goal. Hmm. Maybe I can talk DH into buying me a chinup bar for my b-day....
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