This is my workout log. I’m starting with FL1 this week and looking forward to it. But this isn’t about me grunting through the sets each workout lifting maximum weights until my muscles fail. This is about me taking my time, being patient, and relearning good body mechanics after a long hiatus from a back injury. After meeting with UConnJulie yesterday (thanks again, you’re the best!) going over all the exercises and having her assess my abilities at this point, here’s how I plan to proceed. Julie, please pipe in if I don’t have something quite right.
I start tomorrow.
Workout A
Squats (replace with chair squats)
Cable seated row
Supine hip extension (replace with bridges)
Dumbbell push press
Rotational lunge (replace with regular lunges)
Swiss-ball crunch
Workout B
Deadlift (replace with planks)
Dumbbell incline bench press
Bulgarian split squat
Mixed-grip lat pulldown
Romanian deadlift (replace with waiter’s bow)
Swiss-ball lateral roll (replace with bird dogs)
Looks good ...remember that the plank replacement is just temporary until you have improved disassociation between your hips and your back ... you'll know when you can do them ... when that waiter's bow becomes no big deal and you are moving your trunk close to horizontal. Then add them back in, but with light weight.
And start with no weight with the chair squats either ... again, you'll know when the form is there ... when that lower back doesn't move at all then add some dumbbells.
And remember, we can meet again ANY time ... you are welcome to come here, or I can go there again ... whichever is easier for you!
Well, I did my workout this morning….just can’t report it right now. My dang-blasted laptop pooped out on me at home and I don’t usually carry my log with me to work, so I’ll have to fill in the blanks later. But, overall I got through it with no problems. I did find though, that with the replacement exercises, the workout didn’t seem to get my ticker going as much as Break-In did. But, then I wasn’t swapping out exercises, either, and I was pushing the weights more. I’ll just have to make up for it with HIITs tomorrow!
So, now I guess I have to try to fix my computer myself. The dreaded “Blue Screen of Death”. The IT guy at work told me what to do. I’m a wiz using a computer, I just can’t fix one….ugh!!!
I like your overarching goal--I could use a little of that careful application to form and focus. Good luck with FLI--and with fixing your laptop. :p Not my idea of a good time (the laptop, I mean ).
With the subs we made, you won't get as butt-kicked during this workout ... but after a few weeks, see how you're doing with the waiters bow and on all fours rock back and if they are better (ie good stability with increased range) then we can add the deads back in ...
Thought I’d try to post my workouts while I’m at work since my computer’s still collecting dust. Stupid thing!
Anyway, thanks Julie for the reminders to my program. I definitely want to meet with you again when it’s time to change things up. Only thing is, I’m not sure I will know when that is. I know you don’t have a crystal ball but would it be in months or weeks? Just wondering how long change takes. Oh…..I just noticed you addressed that already. So, I’ll give it a few weeks and see how I think I’m doing.
Thanks, Sona, for the greeting. Concentrating on form is more self-preservation for me at this point. When I first started working out again, my goals were all about losing weight. I got really caught up with that for a while! Well, that soon was the saboteur, and every time it didn’t come off fast enough, I would quit, thinking this effort must not be working, right? So, I decided I needed to keep things really silly simple, reevaluate exactly why I wanted to be fit, and get back to basics. Mainly to continue to recoup from an old back injury and get myself to a point where I am fit enough to do everyday things without thought or worry about a reinjury, and to be strong enough to handle and ride my horse reasonably well!!! I figure the rest (weight loss, smaller pants, etc. would follow as a result). I came upon the NROL book and then this forum, and here I am. Glad you stopped by.
I’ve been reading the logs of some of the other women here and, admittedly, I feel a bit silly posting my puny little numbers. You ladies are impressive! But, I guess after so many years of extremely limited mobility and ability, just being pain free and being able to work out again at all is success enough for me right now. It has made me realize just how much we lose if we don’t use it. I’ve got a lot of building up to do.
So, here goes!
Yesterday, Workout A
Warm-up
Chair squats: 3 x 15 (BW) It’s all about the form!!!
Cable seated row: 3 x 15 (30#)
Bridge: 3 x 15
DB push press: 3 x 15 (10#) I didn’t “push” however. Wanted to concentrate on form and thought pushing would distract me.
Dynamic lunge: 15, 10, 8 (BW) As my legs got tired I seemed to be using momentum more to push myself back up to standing, which I’m guessing is not good. So, I’ll concentrate on that more next time.
Swiss ball crunch: 3 x 15 (BW) That was kind of fun…comfortable anyway.
This morning, HIIT – I workout from a set of interval training dvds for runners. Now, I don’t run, never have other than when part of other sports. I’ve never really liked it, probably because I don’t have the right body for it. So, I got creative and modified the workouts for walking. This has worked out very well for me as walking just feels so good to do, especially since that gross limp is finally gone!
Warm-up
Set 1: 4 x 90 sec. on, 30 sec. off, 4% incl.
2 minutes recovery
Set 2: 4 x 90 sec. on, 30 sec. off, 5% incl.
2 minutes recovery
Set 3: 3 x 90 sec. on, 30 sec. off, 6% incl.
2 minutes recovery
Set 4: 3 x 60 sec. on, 60 sec. off, 6%-7%-8% incl.
Julie, thanks for asking about my workout. I was stuck at home all day yesterday because of the snow.......and without a computer!! Argh!!! I spent the first half of today trying to shovel myself out of my driveway. Probably not the smartest thing I've done as my back is a little sore-nothing major...and my arms are jelly! But, I finally managed to get out and went and bought myself a new computer. So, I can finally post.
Workout B 14 Feb 2007
Warm-Up
Superset with 60 sec. rest Plank: 1 x 60 sec hold., 1 x 60 sec., 1 x 60 sec. DB incline bench press: 15 x 15#, 15 x 15#, 15 x 15#
Superset with 75 sec. rest Bulgarian split squat: 10L, 10R (BW), 6R, 6L (BW), 5L, 5R (BW) (I'm such a whimp with the burn!) Mixed-grip lat pulldown: 15 x 40#, 15 x 40#, 15 x 40#
Waiter's Bow: 15, 15, 15 Bird dog: 15, 15, 15, raising arms and legs
This workout felt a little more challenging, probably because the BSSs were sandwiched between the pushes and pulls. I was on track to do Workout A again tomorrow but I think I'll wait until Saturday to give my body a little more rest after today's shoveling fiasco! Maybe I'll do another HIIT instead.
HIIT: 15 Feb 2007
Interval Workout #3 - Speed (Walking on treadmill)
Warm-Up: 5 min.
Set 1: 7 x Progressive Rep 1: 3.5 mph 8% incl. 30 sec. on
2% incl. 30 sec. off
Rep 2: 3.4 7% 60 sec. on
2% 30 sec. off
Rep 3: 3.4 6% 90 sec. on
2% 30 sec. off
Rep 4: 3.3 5% 2 min. on
2% 30 sec. off
Rep 5: 3.4 6% 90 sec. on
2% 30 sec. off
Rep 6: 3.4 7% 60 sec. on
2% 30 sec. off
Rep 7: 3.5 8% 30 sec. on
2% 30 sec. off
0% 2 mins. recovery
Set 2: Repeat
Set 3: 3 x 90 sec. on, 60 sec. off Rep 1: 3.5 6% 30 sec. on
7% 30 sec. on
8% 30 sec. on
0% 60 sec. off
Rep 2: 3.5 7% 30 sec. on
8% 30 sec. on
9% 30 sec. on
0% 60 sec. off
Rep 3: 3.5 8% 30 sec. on
9% 30 sec. on
10% 30 sec. on
0% 60 sec. off
Well, no cardio today. I had the pleasure of waking up this morning at 4:00 am and didn't fall back to sleep again until 5:30. So I stayed in bed an extra hour. I really hate when that happens.
Up next: FL1 - Workout A tomorrow
Goals:
1) Increase weight by 5 lbs. on Cable seated row, DB push press
2) Increase reps on Lunges - from 10 to 12 reps on second set, from 8 to 10 reps on 3rd set
3) Concentrate on good form with Squats, and Bridges
Notes:
1. First week of FL1-done!
2. Shortened the rests as workouts are not as intense with replacement exercises.
3. Increased reps on squats, bridges, and crunches.
4. Increased weight on cable seated row and DB push press
5. Increased reps on lunges
6. Met all goals for today's workout!
I feel like I'm getting into a good groove with this program. I don't mind doing the stabilizing exercises for now. I've noticed it's made me much more aware of my mechanics with everyday movements. I can already see a change in how I move to pick something up off the floor or squat down to do something. It seems I'm always thinking about the movements now. So that's a good thing. But, I look forward to eventually adding the other exercises back in!
I had another good riding lesson today. I had been riding Western up until now but the trainer decided today I was ready for English. So, it was a bit of an adjustment for me. It felt like every little muscle in my back was firing on all cylinders! I was also a bit tight today. The trainer wants me to start doing some stretching before I ride to loosen up a bit. Although, I suspect a lot of the tightness was from nerves and just trying to find my balance again in a new saddle. So, I'll have to figure out some good stretching exercises. It's all good!
Tomorrow's workout:
Start week #2 of NROL-FL1, Workout B. My goal is to increase weight on the DB incline press, and Mixed-grip lat pulldown, and push through the BSSs to increase reps from last workout.
I had another good riding lesson today. I had been riding Western up until now but the trainer decided today I was ready for English. So, it was a bit of an adjustment for me. It felt like every little muscle in my back was firing on all cylinders! I was also a bit tight today. The trainer wants me to start doing some stretching before I ride to loosen up a bit. Although, I suspect a lot of the tightness was from nerves and just trying to find my balance again in a new saddle. So, I'll have to figure out some good stretching exercises. It's all good!
Tomorrow's workout:
Start week #2 of NROL-FL1, Workout B. My goal is to increase weight on the DB incline press, and Mixed-grip lat pulldown, and push through the BSSs to increase reps from last workout.
Tell me your back injury wasn't from being thrown from a horse, Victoria...
Those beasties scare the crap out of me.
Tell me your back injury wasn't from being thrown from a horse, Victoria...
Those beasties scare the crap out of me.
Ohhhh, much worse......a one-ton dump truck! Long story....but I jumped off of it one too many times! Crunch crunch go the discs!!! Boy, if I could have that day back again! And, those beasties? If one-hundred and (ahem) pound me can move a 1200 pound horse, how scary can they be? Yeah...ha!
I almost skipped today's workout. I woke up with a headache (it happens now and then) and wasn't sure I'd be able to deal with it. But, I decided to give it a try anyway and got through it. Of course, it's pounding like a jackhammer now!
WEEK 2: NROL-FL1 Workout B2 Mon. 19 Feb 2007
Warm-Up
Superset with 75 sec. rest Plank: 60 sec. @ BW, 60 sec. @ BW, 60 sec. @ BW DB incline press: 15 @ 20#, 11 @ 20#, 18 @ 20# (+5#)
Superset with 75 sec. rest Bulgarian split squats: L15 R15 @ BW, L12 R12 @ BW, L12 R12 @ BW Mixed-grip lat pulldown: 15 @ 45#, 15 @ 45#, 15 @ 45# (+5#)
All 4's rock back: Did a few but I just can't judge yet if I'm in proper form.
Notes:
1. Had a strange momentary lapse in concentration during the middle of the second set of DB incline presses and almost ended up with 20 lbs. of metal on my head. That would have left a mark!
2. Psyched....pushed out a few more reps on BSSs! They still suck!!!
3. Barely pushed out the last rep on the pull downs.
4. Added reps to stabilizer exercises to make them a little more challenging.
Ohhhh ... I've had a headache for three days now ... I wonder if there's something in the air here? I think mine might be sinus related as I have a bit of a tooth sensitivity going on as well ... durn sinuses!!
I know about that momentary lapse in concentration--IMO, it happens as the muscles suck up all the available oxygen to cope with the stress the exercise is placing on them. Not enough is getting up to the brain, so there's a momentary fogginess. Know what I mean?
You stop, breathe deeply, or put your head down between your knees, and it usually clears up.
BSSes are so hard--for me, so are walking lunges. Burn, burn!! :p
Thanks, Sona, for stopping by. I'll remember your advice if I get "fog head" again! I stick my tongue out at BSSs and lunges, too! :p But, they are so good for posting when I ride! So, I guess I'll keep suffering through them.
Julie! There you are! Sounds like you've been awfully busy. But, I'm glad to hear from you. Hey....while you're here....how am I doing so far, Coach?!
Now for the business...
Today's Cardio:
Warm-Up
Set 1 - 6 x 1 min. intervals with progressive incline (2% - 7%), 90 sec. off
Set 2 - Repeat
Set 3 - Repeat
Set 4 - Repeat (increased speed)
Set 5 - Repeat (increased incline and speed)
Cool Down
Minutes: 50 Distance: 3.04 miles Calories: 371
For tomorrow:
FL1 - Workout A3
1. Increase weight on cable seated rows
2. Complete 3 sets of 15 DB push press at current weight w/ good form
3. Increase reps with dynamic lunges
4. Concentrate on form with stabilization exercises
V~
Looks like you're doing great! That's great that you are already noticing a difference with horsebackriding ... awesome! That's really what it's all about ... we lift so that we can be strong and fit to more enjoy our lives!
If you think you are doing better with the waiter's bow and bodyweight squats, we can try the others ... do you want to come here this time?
Looks like you are doing great on your workouts and riding lessons. Keep it up. There's nothing like a nice ride to get your mind in the right place! I can't wait to get "back in the saddle again"... Last year I felt like I needed strength both in and out of the saddle and I am anxious to see how I have progressed since starting to workout correctly.
I'll keep checking in and hopefully we can swap horse stories!
You betcha! But only if you let me treat you to a coffee after if you can sneak away for a bit . I feel pretty good with the squats and bows so maybe in the next week or two? How's your schedule? It would have to be on the weekend, of course.....and not Sunday mornings....that's horsey time!
You betcha! But only if you let me treat you to a coffee after if you can sneak away for a bit . I feel pretty good with the squats and bows so maybe in the next week or two? How's your schedule? It would have to be on the weekend, of course.....and not Sunday mornings....that's horsey time!
I'm free both this Saturday and next ... you decide ... if hubby is home, then I can sneak away solo, otherwise it will be a group event!
So, I ordered those Plate Mate magnet thingies for my hex dbs and they came in last night which was great ‘cause I was going to use them this morning. They come in pairs and I ordered 1 pair. So, I’m sitting there last night with my two DBs and these magnets and I’m thinking, “what’s wrong with this picture?”…I guess it takes a dumbbell to know one!
Today's workout:
WEEK 2: NROL-FL1 Workout A3 Wed. 21 Feb 2007
Warm-up
Superset with 60 sec. rest Chair squat: 20 @ BW, 20 @ BW, 20 @ BW Cable seated row: 12 X 45#, 12 X 45#, 12 X 45#
Superset with 60 sec. rest Bridge: 20 @ BW, 20 @ BW, 20 @ BW DB push press: 12 x 15#, 12 x 15#, 12 x 15#
Superset with 60 sec. rest Dynamic lunge: 12 x BW, 12 x BW, 12 x BW Swiss ball crunch: 20 x BW, 20 x BW, 20 x BW
All 4's rock back: did a few again.
Notes:
Overall a good workout. Not as strenuous as Monday's which was a nice break.
1. I've been hearing all kinds of popping sounds from my shoulders when I do DB presses....geez, I hope it's nothing to worry about.
2. Need to increase weight on cable seated row, DB push press and SB crunch now that reps have dropped down.
3. Got through all sets of lunges...woohoo, the girls did great even though they were still a little rubbery from Monday. Guess I have to add a little weight next time .
Tomorrow: Cardio intervals
That's all......I'm off to order that second set of magnets !
I sooooo did NOT want to get up this morning and workout. I haven't slept very well the past couple nights. I've been more wide awake than sleepy throughout the night for some reason. But, I just sucked it up and did it! I'm a little proud of myself .
WEEK 2: NROL - FL1 Workout B3 Fri. 23 Feb 2007
Warm-up
Superset with 60 sec. rest Plank: 60 sec.@ BW, 60 sec.@ BW, 60 sec.@ BW DB incline press: 12 @ 20#, 12 @ 20#, 11 @ 20#
Superset with 60 sec. rest Bulgarian split squats: L12 R12 @ BW, R12 L12 @ BW, L12 R12 @ BW Mixed-grip lat pulldown: 12 @ 50#, 12 @ 50#, 12 @ 50#
Notes:
1. Just missed the last rep on the DB presses .
2. Got through all BSSs with good control and form...now I guess I have to add a little weight .
3. I was cranky throughout the workout. I just didn't feel like it but I got myself through it.
I had a great ride today...I'm feeling more confident with each lesson. My balance gets better each week, though I don't feel quite ready to canter in the english saddle yet. Of course, my trainer says otherwise, but, I'm just not as fearless as I used to be!
So, after meeting with Julie again yesterday, my routine is changing a little. I'm ready to start progressing into full squats and deadlifts now (woohoo!!), starting with BW only and eventually working up to weights. My warm-ups will include walking lunge, toy soldiers, side lunge, clamshell, cat/dog, all-4s, stick ups, and swiss ball russian twist. Post-workout stretches will be seated hamstrings, pigeon stretch, side-lying quad stretch, lunge hip flexor stretch, and goblet squat stretch. That should loosen things up! Can't wait!
I had a great ride today...I'm feeling more confident with each lesson. My balance gets better each week, though I don't feel quite ready to canter in the english saddle yet. Of course, my trainer says otherwise, but, I'm just not as fearless as I used to be!
So, after meeting with Julie again yesterday, my routine is changing a little. I'm ready to start progressing into full squats and deadlifts now (woohoo!!), starting with BW only and eventually working up to weights. My warm-ups will include walking lunge, toy soldiers, side lunge, clamshell, cat/dog, all-4s, stick ups, and swiss ball russian twist. Post-workout stretches will be seated hamstrings, pigeon stretch, side-lying quad stretch, lunge hip flexor stretch, and goblet squat stretch. That should loosen things up! Can't wait!
You're doing great Victoria... you are so lucky to have Julie to critique you. I am a bit jealous
Victoria,
How did the changes go today? Sorry that things were a bit chaotic where you were here ... sometimes DH gets a bug up his ass about nothing ... he was crabby all weekend because he had to go meet with his brothers about cleaning out his mom's condo ... sigh ... he's not very good at compartmentalizing things ... so grouchiness from one thing spills over into other areas ... hopefully next time we can go get some coffee or something after ...
Victoria's Log
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