Confession: I am a fitness instructor who have let myself go over the last year (due to depression). My 20 yr HS reunion is 2010 so I am
bound and determined to get back to shape. I'm glad I found this book. I skipped Stage 1 as it looked too "easy" - probably not the best idea... but here I am.
SQUAT - I used the smith machine because I didn't think I could lift a 45lb over my head without causing a scene in the gym!
- 10 lb plates/side = hard to finish 10 reps
LUNGE (rear leg high step) 1st set: 10 lb plate - felt easy, 2nd set: 25 plate - just right
LAT PULL DOWN - 1st set - 4 notches down (should be 40lbs, but it felt really light, 2nd set - 5 notches down (possibly 50 lbs) felt good
REVERSE LUNGE 10lb hand weights
T pull - 1st set - 8lb - couldn't finish set, 2nd set - 5lbs
CRUNCH on ball - here's where I need your help. I normally set myself on the ball with my lower back in the ball and crunch. But looking in the book (NRoLfW) it seemed like the model was set up higher on her back so she had to hold her hips and buttocks up. I tried a set like that and felt more stability for lower body and less work in abs as my range of motion was limited. Which way do you prefer?
REVERSE CRUNCH
LAT FLEX
COBRA
15 min interval - LOVE THIS! Yes, hard, but I love it!
TREADMIL
here's the max setting for each interval: 5.5, 6, 6.5, 7
the 7 was hard, not for sure if I could go harder. But I think I should start next time at 6 verses 5.5
Welcome to the challenge crazy person. (Meant starting at stage 2, not the depression )
I am in a similar boat. I have suffered from depression most of my adult life. A few years ago I re-trained as a personal trainer, mainly to do something about my own descent into obesity and sloth. Did nothing with it for a couple of years due to depression, but am doing well at the moment and since the beginning of this year have been moving in the right direction (with my own health and career wise).
The thing with this style of workout (NROL, TT etc) with a small number of exercises based on supersets, PHA etc, is that they tend to look easy on the page, until you actually do them. They are as hard as you make them. You use a weight that's suitable for you, and keep up the pace - it's harder than it looks. My recommendation would be to go back and do stage 1, for the benefits of the linear periodisation on the rep range, before moving back to stage 2.
As for the crunch on the stability ball, do it like in the book. The way you are doing it puts enormous strain on your lower back and is unnecessary. The ROM for a crunch IS limited. You don't need to come up very far. It is only the first 30 degrees of lift where your abs are predominantly doing the work, after which your hip flexors etc kick in. To make sure you get the full benefits, pause at the bottom starting position, engage your core (tighten your abs) and crunch up exhaling as you go (you probably already know this stuff, but for anybody else reading...). If the rep range is too easy for you, there are more difficult versions wrt arm placement, holding a weight plate etc.
Good luck in the challenge, and feel free to PM me if you'd like any personal advice/support re: mood and motivation.
I'm struggling to keep my emotions from controlling my food choices. Currently the house is only stocked with good options, but it's driving me nuts. I feel like there are no snacks that I can "enjoy" Do you have any good treats/snacks that you enjoy?
I had to teach a strength class Monday. So I used the workout as the class format. Did many more reps than needed, so weights are probably a little lower than in the gym
front squat/push press - 18lb body bar
step-up - 10 lb hand weights
dumbbell one-point row - 10 lb hand weight
lunge, rear foot on low step - 22lb body bar
push-up - only did one or 2 or toes, rest on knees
plank
horizontal wood chop - used 5 lb weight
Also did abs on ball with class.
The workout felt good, not too compromised due to the class format.
I have a friend working out with me for the next workout. That will be great!
Hello and welcome! I asked about snacks recently here: snacks?
I was asking about protein snacks, and got a lot of good suggestions.
My favorite non-protein snack right now is a multigrain waffle topped with almond butter and fresh berries. I also like to make chocolate milk and mix in a scoop of protein powder. Those feel somewhat indulgent.
Schwich - you need to add pictures to your Challenge post. If you need help in doing so, please let me know. If you're past the edit window for the post, just make a second. You have until the 8th to get pictures up.
This recipe for Quinoa Pudding takes around 30 mins to make but most of that is simmering time. It's dead easy, really healthy, and tastes divine. It'll keep for up to a week in the fridge.
One of the suggestions in the book - low fat cottage cheese with a tbsp of raisins - sounds really dull but is actually surprisingly nice. But another of my favourites is to get some frozen berries, of whatever variety you have available, put around 100g in the microwave on full for about 90 secs/2 mins till they 'pop' then serve with cold cottage cheese and a sprinkling of flax seeds. Absolutely delicious.
But another of my favourites is to get some frozen berries, of whatever variety you have available, put around 100g in the microwave on full for about 90 secs/2 mins till they 'pop' then serve with cold cottage cheese and a sprinkling of flax seeds. Absolutely delicious.
Yum. That sounds good. I might try that for breakfast.
I worked out last Mon and Wed - my last 2 workouts of Stage 2.
Fri was a home workout - didn't have enough time to full workout. This was day 1 of Stage 3. At first I didn't like the 6 reps w 105 sec... seemed so long. When I got to the squat with one arm up it felt weird - then hard - then exhilarting! I think I'll like this stage - it's challenging me to do things a little differently.... which is always good, right?!?!
Schwich's quest for best
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I'm struggling to keep my emotions from controlling my food choices. Currently the house is only stocked with good options, but it's driving me nuts. I feel like there are no snacks that I can "enjoy" Do you have any good treats/snacks that you enjoy?
Linear Mode
