I love the leglifts/pelvic curls on an inc bench. Never tried sets of 15 though , probably because i top off around 12 . Also nice job not skipping an ab workout a couple days back, the guys who are envious in the gym probably dont have the commitment you do. If you get bored, maybe hold a light dumbell between your ankles for the leglift/pevlic curls and decrease reps a bit, always fun
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
"Dedication (commitment) is a word that friends use to describe Obssession."
thanks : )
I still don't know about lowering reps and highing weights.. many good people are telling me to do it.. but I actually don't need much more strengh.. (except arms, but I'm injured) compared to endurance..
humm if I do get more strengh the endurance would be easier since I'd have some strenght to spare.. Is that it? sort of like doing HIITs when we're working to get endurance cardio..
Originally posted by Marykaa: there are some, young men checking out what I do with a bit of envie I think, probably not quite understanding how a "lil' ol' lady" can do them
You go, girl!! Show those youngsters that you're one TOUGH li'l ol' lady! I'll bet you have the best abs in the gym! And with that workout you've earned them! Great job.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I checked out some of your photos. Very nice. I particularly like some of your monochrome shots of the kids (coupdsoleil1 and coupdsoleil2).
Something of a renaissance woman, what with dance, fencing, photography... I took a fencing class in college. It was hard. Several years of photography. Also harder for me than I'd like. I danced once. It was hard, too.
Theory has it like you say...more strength at maximum effort means less overall stress for less effort. I dunno if I'd make it the mainstay of a regiment, but it deffinately might be something to ponder about as a 4 week micro-cycle every now and then.
LOST_DOG
ahhh you really did snoop around my albums! coupdsoleil.. that's my son when he was almost three.. playing in his brand new sandbox. The morning he had caught a sunburn on his ears.. and we were trying out hats to protect them LOL.. I love those pics too.. but didn't know if they were any good.. I see them with a mom's eyes : )
GOBBLA
humm 4 weeks micro-cyle.. sounds interesting.. I'm getting less scared of doing heavier weights.. I'll ponder heavily on that : )
SBD : WOW! I think I finally found what to eat before a workout.. I had an avocado (with lemon juice) and felt much better than these last weeks! just before the cardio I had some orange juice with vanilla soya powder.. tasted like Orange Julep
WORKOUT : gym at 16h45
warm-up : stationary cycle 12 mins at 120HR
1) 3x20 : (3-0-3) squats on Bosu : Ball Side Up : other side was getting too easy.. This side is not "harder" than the other was at the beginning but different. =five more in each set for a little more time to play.
3) 3x20 with 20lbs ankle weights. =five more in each set "skiier" each leg, then change.(3-0-push fast-1)(knee up front then extend leg while pushing back) added a little "hold" when my foot was extended back (about 8" from the ground)
4) 20 + 16 : =6 more than monday: Seated Hip Adductions. / same at 115 lbs
5) 2x15 : Pulls “equivalent to double-poling” / at 40 lbs / good "oomph"/ (1-0-4) =longer excentric
6) 2x20 : Swiss Ball Dumbell Bench Press , narrow hold. / 15 lbs ea /=five more in each set
7) 20 x 7,5lbs / 20 x 10 lbs : Bent arm Lateral Lifts at last broke the 7,5 lbs wall /
8) 2x20 Walking Lunges /DB 25s / = DBs up 5ea
9) 2x20 each side, then change : V-up Opposites / not today.. did them but had to cut them up.
10) Plank : 100 secs + 90 secs
11) 2x15, leg lifts and plevic curls : on inclined bench 3rd bar /tempo : 1 for leg-lift and pelvic crunch-up and 3 for pelvic crunch-down and lowering legs. (no change)
CARDIO : Eliptical 40 mins. AveHR 152 / MaxHR 162
STRETCHING : 15 mins.. still have to be very careful with my hammy tendon and shoulder.
getting the workout food figured out is really the most difficult part of the whole diet. now that you've got that strait you'll probibly be rocking from here out!
My boyfriend had an car accident yesterday.. he'll be ok after a week's rest and some follow-up exams. Took a long time at the hospital.. came home late.. the car is totaled.
I'm sort of in slow-mo today.
GOBBLA Yup, I think so too!! [img]smile.gif[/img]
GYMRAT New programme.. yeah.. I only know 2 things..
I want to loose the
"2x20 each side, then change : V-up Opposites " I feel as if I'm getting WORST at them!
and I want to keep the
"2x20 Walking Lunges /DB 25s " I feel I can still up that.. and they remind me of the type of things we did in fencing. But it's hard to find the 80' I walk each time, and the Group Fitness room is usually occupied at the times I go.
*EDIT* hey.. I've just been looking at the crossfit.com page.. Maybe I should add that I do 40' of "farmers walk" before and after my walking lunges.. LOL those DBs feel heavy when I have to go put them back in thier racks LOL
You make me tired just reading, I need a nap. No seriously...I am so impressed. You've inspired me with your hip adductions, I've been doing them at 70-80 so now I have a higher goal. I've worked up to straight leg chair dips but can only do half as many as I can bent leg or even one legged. It'll come. MUSIC, music music music. I have a hard time doing my cardio without it, works wonders doesn't it?
__________________
The difference between 'involvement' and 'commitment' is like an eggs-and-ham breakfast: the chicken was 'involved' - the pig was 'committed'.
31 mins aérobic dance:
aveHR : 146 / maxHR : 157 / calories : 251 / 30% fat I actually forgot to turn on my HRmonitor during the warm-up so 5 mins more with HR rising
30 mins Step-Reebok :
aveHR : 148 / maxHR : 155 / calories : 207 / 25% fat humm I really felt my yesterday's run.. did I say i jogged yesterday? sorry.. It's just a matter of habit.. I never really "ran" much.. but yesterday my 2nd and 3rd laps.. were quite fast for me..So the Steps seemen higher during the last 5 minutes LOL
Loved it !
15 mins "Bums of Steel" program I always like those.. Feels good being among the few who find it easy , But then.. the only reson I don't suffer through them.. is because I've "suffered" in the past... nothing is free, we all have to work for it.
8 knee push-ups (3-0-1) / 8 toe push-ups, feet apart (1-0-1) I asked Amélie, my (not personal) trainer, how to switch from knee push-ups to toe push-ups.. and she suggested I start them with my feet slightly apart. The way I guess it works is that : They are quite a bit easier cause we don't have to balance the side wobble with our arms, so we can do alot more.. get stronger, then move our feet together a little at a time. Sort of like starting an exercise with lower weights. I'll try it in my push-ups at home.. / no NOT tonight.. I'm not THAT crazy
~10 mins stretching Yoga style
(later same day)
1 hour PRIVATE DANCE CLASS Make up class for the one we missed on tuesday. CHA-CHA : lots of work on hip movement and how it affects the legs in the various steps. Some new steps but easy. It's good to be in heels at times [img]smile.gif[/img]
SDB : last day of Phase 1. My boyfriend and I celebrated with a Chinese Fondue at home. no rice or bread. Just one cheat.. a glass of Red Wine.
I don't consider regular Carbs intake before workout as cheats.. I really need them. Just an orange juice will help me not get dizzy or too weak.
I definately broke the 136 lbs barrier I'd been at for a long time. and I don't feel as I lost any (much) muscle. The BIA scale was very constant at 18% this summer. It now fluctuates between 14,3 and 16,8.
weight: 132lbs*down 4 lbs
still 5'6"
FEEL GOOD STATS :
left biceps 11¼"*down ½" of granny flab, right biceps 11½"*down ½" of granny flab
Not a "goal" but definately a good thing
waist 26"*down 1", not part of my goal, but it's ok hips 36" *down ½, too bad, but ok
left thigh 21¼" *down ¾" (left leg more developped in fencers) right thigh 21½ *down ½ This is my main reason for dieting
It's at 135lbs that my thighs usually start slimming down. Now they'll start NOT rubbing against each other when I ski, hike or whatever. Still have more to loose. I AM thinking of getting a caliper so that I am "reasonable" about the whole thing. It's not very good for me to loose much more around the body.
But the "looks of it" (thighs) is a definate good thing as well, I won't deny it but in that departement, there will be no miracles
left calf 14¾" *no change right calf 14½" *no change
I don't know at what weight I'd start loosing here, but it's ok.
yup for the carbs. but only Fruit Carbs for now, and not too many, I could easily eat the équivalent of 10 fruits if I make a fruit salad.. and I DON't mean 10 grapes! LOL.
Oh.. and I'll add 1% milk, carrots, beets, and I'll make some low-fat Yougourt.
I'll be keeping some cereal carbs for a "before a hike" kind of thing.
Great stats Mk! Isn't it great to see such results? It's almost unbelieveable isn't it? I mean, sometimes you have to measure twice to see if you were right. ha! Good results. Keep up the good work.
Yup GYMRAT you bet I mesured twice my thighs LOL infact.. I almost changed tape mesures to see if the one I was using hadn't stretched!!
But you know what? I had that same feeling in the gym today.. when I did my DB presses on the Swiss Ball with 5 lbs more ea. checked twice to see if I hadn't taken the wrong ones LOL
Like in the Flashdance movie song "What a feeeeeeeeeling!"
11) 2x15, leg lifts and plevic curls : on inclined bench 3rd bar /tempo : 1 for leg-lift and pelvic crunch-up and 3 for pelvic crunch-down and lowering legs. (no change)
CARDIO : warm-up 6 mins / HIIT : 5 x 1min-2min / continued 6 mins = total 30 mins
aveHR 146 / maxHR 163 / 256 calories / 30% fat
Congratulations, Mary-Lou!! You've put in a lot of work and I'm sure you're REALLY enjoying that great feeling! Your enthusiasm is so infectious and I'm proud of you. Great job!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Well, when you started singing the Flashdance song, it just put a smile on my face! You write a fun log!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
, probably because i top off around 12 . Also nice job not skipping an ab workout a couple days back, the guys who are envious in the gym probably dont have the commitment you do. If you get bored, maybe hold a light dumbell between your ankles for the leglift/pevlic curls and decrease reps a bit, always fun 
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