New Program.. Opinions please :)

[Marykaa]

note : Book (Conditioning for Outdoor Fitness) not arrived / No program from WH in sight yet.



NEW PROGRAM, by Amélie for me.


Mondays and Wednesdays.

WARM-UP Stationary bike 10 mins at 120aveHR

WORK-OUT
2 sets per Superset

1a) 10 walking lunges DB 25s
1b) 10 backword walking lunges DB 15s

2a) 10 Leg Press on Nautilus Nitro (3-0-3) @ 260 lbs
2b) 20 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 80 lbs

3) 3 x max Isometric hold. lying on stomach with knees bent, sm swiss ball between calves and buttocks

4a) max Isometric hold. Lying on back, sm swiss ball between knees, calves parallel to ground.
4b) Side plank with 20 leg lifts (1-0-1)
+
4a) "once again after superset"

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ 60 lbs

6a) 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea
6b) 20 Bent arm Lateral Lifts (2-0-2) @ 10 lbs ea
I might just do these a few weeks, didn't want to drop the DB presses right away since I had just upped after a long stall and the Bent arm lateral lifts I want to talk to my physio about.

7a) 12 Torso Rotation on Cybex, 45° (3-0-3) @ 50 lbs
7b) 12 Back Extensions on Cybex (3-0-3) @ 100 lbs

8) 2 x 20 ½ sit-ups with straight leg lifts

CARDIO
Mondays : HIITs
Wednesdays : 40 mins StairMaster&Other : Steady
Thursdays : 60 mins Eliptical : Cross-country programms

STRETCHING
15 minutes
the 6 exercises Amélie gave me, plus some


GROUP FITNESS
Saturdays

"Super Workout" 90 mins
Aerobic dance, Step Reebok and some strenght exercises and stretching.


Please comment or question at will.

[Buk]

There are only 3 upper body exercises in there, and you mention dropping 2 of them. I would definitely add a "5b)" of either rows or pulldowns to hit the back.

Also I think I would change things up a bit for variety, both from the other things you do and your recent programs. I like lunges, but with aerobics classes and lots of hiking, they might be a bit redundant. I am going to suggest again, even though it might be getting old, the addition of weighted squats. I think squats and a deadlift variant could replace exercises: 1a, 1b, 2a, 2b, 3, and 4a. That would free up some volume for upper body as well. I would also suggest trying to start moving away from the Nautilus in favor of free weights if that is at all possible.

[Marykaa]

BUK said:

I would definitely add a "5b)" of either rows or pulldowns to hit the back.

*****

with aerobics classes and lots of hiking, they might be a bit redundant. I am going to suggest again, even though it might be getting old, the addition of weighted squats.

****

I would also suggest trying to start moving away from the Nautilus in favor of free weights if that is at all possible

I don't know if I should have added these details above.. sorry..

* I'll still have shoulder problems for a while..
* I still have some Hamstring Tendon trouble (thats why I dropped SLDL in my last program a few weeks ago)
* I asked Amélie to leave in the lunges for just a little while .. just got up to 2x20 x DB20s, I need to feel I'm "finished with them"


QUESTIONS :

1) do rows lift the arm above shoulder height? (I imagine pulldowns do go above shoulder)

2) I was wondering if I shouldn't change the Saturday group fitness for a weights session? I do the group fitness mostly for agility and coordination. I get enough cardio elsewhere. Maybe do 3 times the workout or split my Weight's workouts?

NOTES :

*"rows or pulldowns" YES sold!! I'm seeing my physiotherapist friday morning.. I'll ask him if I can or when will I be able to.

*weighted squats, I remember and .. YES .. right after I get the lunges out of my system (1-2 weeks tops)

*free weights.. Noted, thanks... they scare me a little.. but I will start winding myself up to ask for "mostly" free weights next time.

[TrainingGirl]

Those torso rotations on machines like that scare me. I think they are too hard on the lower spine (personal opinion...not really any proof to back it up except for what it does to my own back). If you are wanting to work your obliques specifically, I prefer side crunches (without the added weight).

What are your goals with this program?

I agree with Buk on trying to move onto free weights. What specifically about them scares you? Maybe we can help you get past your fear. The thing with free weights is they allow you to move more along the lines of your own body. You are not stuck in a machine that is guiding you along it's own path.

[Marykaa]

THANKS TG for your time!!

Originally posted by TrainingGirl:
If you are wanting to work your obliques specifically, I prefer side crunches (without the added weight).

ok but Why not use added weight?

For my Obliques last summer I was doing Russian Twists on inclined bench with 4 lbs med.ball. I liked those but want to continue experimenting different stuff.. Like you who has tried the Torso rotations, I guess I have to try it as well.. BUT I DO APPRECIATE YOUR COMMENTS VERY MUCH!..The torso rotations scare me a little as well.. that's why so far I realy didn't go heavy.

What are your goals with this program?

VERY GOOD QUESTION ! I guess that's something I should have covered at the begining.

Usually I have very goal oriented programs.. like last time for xc-skiing. This time it's sort of an "in-between-2-programs" program. I'm waiting for the outdoor training book to do a program somethink like ODBSGIRL is doing.

One thing important for me is a BALANCED PROGRAM.. not to completely forget some major muscles. Difficult to do while I still have a shoulder and a hammies problems.

and also :

So far in rep numbers.. I've worked with juin: 15, august 20, mid-sept 15 reps.. I wanted to go lower and have heavier stuff. Amélie gave me 10 reps.. this time. That's one change.

I also want to continue learning new exercises (experimenting) new ways of working my body. That's why she gave me the backwords walking lunges I think.. and I think in time, it's a good thing to have tried all the equipement available.

What specifically about them (free weights) scares you? Maybe we can help you get past your fear.

You probably can! I easily believe free weights are better.

I have the impression that with free weights it's easy to "do it wrong and get hurt" pull muscle or sprain my back, hurt a tendon or a ligament.

I have 7 of 13 exercises that are NOT on machines.. so it's not as if I was only doing machines. Maybe if I knew what free weights exercises replace the machine ones.. and see the equivalence.. I'd be less scared. (Amélie does have a tendencie to always put in some machines.. maybe they have a rule for programes to use the equipement, but imagine if I asked her to give me a programme with no machines she would)

what would replace these ?
(venturing to say that weighted squats replace Leg press?)

2a) 10 Leg Press on Nautilus Nitro (3-0-3) @ 260 lbs
2b) 20 Seated Leg Curls on Nautilus Nitro (3-0-3) @ 80 lbs

5) Vertical Chest Press with narrow hold on Nautilus Nitro (3-0-3) @ 60 lbs


7b)Back Extensions on Cybex (3-0-3) @ 100 lbs


ALSO maybe stories of how you (or others) never got hurt doing free weights.. or

When do free weights need to be spotted.. when not?


Sorry about the long post! hope not to much of it is rambling.

and thanks again!

[Buk]

A few quick substitution ideas:

Leg Press on Nautilus Nitro	Squat Step up
Seated Leg Curls on Nautilus Nitro	Swiss ball leg curl Pullthroughs deadlift variation
Vertical Chest Press Nautilus Nitro	Push-up Bench press
Back Extensions	Deadlift variation roman chair back extensions

I am not trying to make you anti-machine, but you said you have tried all of the different machines out; I think if you try out all of the different free weight exercises, you can make that decision yourself. It isn't that machines are evil, but there are some definate advantages to using free weights.

I am not going to say I have never been hurt lifting, it can happen. I am more worried about my drive to the gym than the time I spend in it though. Every injury I have suffered has been very minor and only set me back a few days, and occured while I was pushing the envelope, and on your non-typical exercises(maybe a slight pull on deadlifts one time, but a very short term injury). But now I can pick up 280 pound rocks and set them on a table without fear of injury due to developed stabilizers, core strength, and intermuscle coordination.

I never use a spotter. I bench and squat in a cage or some sort of setup with safety bars. Dumbells could eliminate that need for bench. There is alwasy the possibility of completly dropping a bar/dumbell on your foot or even worse while lying down - but that is someting I never have concerned myself with.

[Marykaa]

BUK

Yup [img]smile.gif[/img] I understand you aren't trying to make me anti-machine. and appreciate alot what you say!

hurt.. I think I just need to build up some more confidance in myself.. the DB presses I do these days are helping me tame a little the free weights.. The SLDLs that I couldn't do anymore (without feeling they hurt my hammies tendon) did bring a cold shower to my trial of Free Weighs recently. But they were just not for me at that time.. I did like them though. and Handling the weights.. (like the 25DBs for my lunges) is a good life-like exercise as well. Takes as long as adujsting the machines.. but more productive fitness-wise.

BUK said :

but you said you have tried all of the different machines out;

I expressed myself badly then .. I meant I "will have tried" and actually.. at workout after posting that.. I notice I was quite wrong.. but doesn't matter.. I have still lots of years to try them.

Swiss ball leg curls , yup.. I've done those and will surely do them again.

Bench press.. That's very close to these : .. yes? no?

Mary said :
6a) 10 DB Press on Swiss ball (2-0-2)@ 20 lbs ea

BUK said :

I bench and squat in a cage or some sort of setup with safety bars.

I saw some things like that at our gym..


BUK said :

roman chair back extensions

those I'd like.. (remember them from long ago) I'll try to see if they have a Roman chair..

Pullthroughs I googled on what they are.. humm look like fun! [img]smile.gif[/img] I DO love working my back.

BUK said :

But now I can pick up 280 pound rocks

hey!! I want to build an Inukshuk in the back yard.. we have the rocks.. wanna help?

[TrainingGirl]

ok but Why not use added weight?

I was just thinking to start, start with no added weight, then work up to adding weight. I should have explained that better..oops.

I have the impression that with free weights it's easy to "do it wrong and get hurt" pull muscle or sprain my back, hurt a tendon or a ligament.

I used to feel the exact same way. I used to do all machines, then went over to free weights and haven't looked back Well..I do still use machines, but more free weights than not. The thing with free weights is to make sure you have the form down first. Once you get that down, go up gradually in weight..not too much too fast. One thing I did before I really started doing free weights, was hired a trainer for one hour. I had a list of a bunch of free weight exercises that I wanted to learn. I had her watch my form and correct any problems I had with them. Made me feel more confident in my moves.

ALSO maybe stories of how you (or others) never got hurt doing free weights

As far as getting hurt...I can't say never because it does happen. The only injury I had relating to working out was the shoulder...and to be honest, that was of my own doing. I pushed myself too hard. I went up in weight before my body was ready and screwed it up. But it was a lesson learned. It's why I am taking things very slowly with the shoulders now.

When do free weights need to be spotted.. when not?

I rarely lift with a spotter. If I have a spotter, I will usually go a little heavier because I know that person is there to help if I run into a problem. If there is no spotter, I am just more cautious with the amount of weight.

[Marykaa]

Thanks alot TG.. your experience is very valuable. Thanks for telling me those things. I'll talk to Amélie on Monday probably. Maybe change some things.

[R]

I may have missed it in the quick "go through" of the post, but what's the hamstring tendon problem? Whereabouts is the pain/discomfort (origin 'top of leg' or insertion 'by knee area')?

Have you tried Keystone Deadlifts? Basically RDL's, but more accentuating the butt out/chest up position. Bar will usually only go past knees a little before feeling a big stretch.

Ron

[Marykaa]

R said:
I may have missed it in the quick "go through" of the post, but what's the hamstring tendon problem?

And I missed your post completely! sorry!

My problem is "slowly" going away but definately still present . it's at the top of my hamstrings.. in the butt!

this summer after a very hard workout.. My muscles were still all tense.. and I did some stretching, but instead of stretching to relax (I don't know what got into my head) I streached to try to gain flexibility.. and have been hurting ever since.

I don't know if I should leave it completely alone until it heels .. but I'll try your Keystone DL soon. THANKS!

[laxcdn]

How about emailing Craig and purchasing one of his premade routines. He will tailor it to your needs/injuries and is excellent at getting back to your emails. I have used his 1 paid program, one from a magazine and have seen him in person in TO for a session. Highly recommended.