Notes: this is the first time I’ve done BB Bench in a year or more due to left shoulder issues. This wasn’t very much weight but it was completely pain-free in the shoulder. On the pulldowns, on the 2nd set I noticed the left side was not coming down with the right – too heavy for it, so I backed down the weight and tried to increase the weight. I also worked out in the AM for the first time in forever - liked it.
Sprints - Sat PM workout
treadmill sprints, 6 sets, about 20-45 sec hard sprints w/rests until recovered. Something felt "odd" in my right knee at the end of set 6 so I stopped. Felt odd going down the stairs too. Hopefully no big deal.
I am relatively new here, but I wanted to say "hi" and say that I'll be following your log; us fierce ladies need to stick together
What great news that your shoulder is pain free through the workouts...woo hoo! I hope your knee issue is nothing but a passing annoyance. Best fo luck to you!!
well, having the last circuit end with 2 exercises done on the floor - let's it was tempting to just lie there rather than get up and go outside for cardio.
notes: First time for back squats in a long time - the position to hold the bar bothered my shoulder when I had shoulder issues. I was really unsure of what weight to use. It was odd to have weight on my back at all. In set 3 my form was breaking down (leaning forward) so I backed off the weight. Guess I could have gone with 60 instead, but I just stripped off the 10#s and left it at that. On the lunges, my quads were burning from the start and decided to back off the weight to finish the reps and rounds This was my first time with SLDL and I didn't know what weight to pick for this rep range. Guess I need to load up the 20# db for next time and split the difference.
I wish I'd tried this workout in the morning as planned but a series of unfortunate events resulted in my alarm not going off at all - fortunately I woke up in time to get to work. Hopefully next time.
Lisa, liking the new workouts! I love that ... lying on the floor ... that's how I felt at the end of NROL FL II WO B ... I just wanted to lie there ... and frequently did!!
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Lactate-inducing circuits
Circuit A: V push, Quad, V Pull, Ham/Glute, Abs - 12-15 reps, 3 rounds, no rest
Circuit B: H push, Quad, H Pull, Ham/Glute, Abs - 15-20 reps, 3 rounds, no rest
Circuit A
DB Mil Press 10/12 10/12 10/12
Static Lunges 12 12 12
Lat (wide grip) Pulldown 12/40 12/40 12/40
1L SL RDL 12/15 12/15 12/15
Planks 15s 15s 15s
Rest 2 min
Circuit B
Incl DB Press 12/15 12/15 8/15
Broomstick OHS 15 15 10
Incl DB neutral grip rows 15/10 15/10 9/10
DB RDL 15/35(17.5e) 15/35 15/35 dns
Rev Crunches 15 15 dns
notes: yes - only 2.5 rounds on the 2nd circuit - but I couldn't do quality reps anymore. Lots of lactate though. I rested and then tried to do the steady state cardio on the elliptical - that lasted less than 5 mins - so I took the dogs out instead. At least the point of "keep moving" was accomplished. Next week I think I'll try the UB earlier in the morning on SAT and the lactate later in the day on SUN so there is a little more recovery. 24 hrs doesn't seem to be enough, even without the evening sprints.
so, I was sitting here working and the news came on the i'net radio stream - that's my queue to check and straighten my posture - and I wasn't slumping - no folded in shoulders, no internally rotated shoulders - I was sitting correctly - that is a BIG change for me.
a friend has a new gimble gizmo for his video camera and the dogs & I played "walking subjects" for him after I got home. Then I watched the playback - the conversation was something like this:
me: man, I still look really big
him: you're a lot smaller than you were ...
me: somehow that's not comforting
him: but it should be ...
me: no, its more like "d--n, I'm still big, I must have been huge before"
him: [no comment]
Ham/glute 1 (4-6), Ham/Glute 2 (6-8), rest1-2, Quad 1 (4-6), Quad 2 (6-8) , rest 1-2 for 5-6 rounds
e = each hand
bw = body weight
1-leg ex are done all reps with one leg and then repeat with the other
notes: had a longish rest between rounds 4 & 5 (laundry finished drying) and when I started back up the quads were too stiff to really continue. I've had bad DOMS since Sunday with the quads and they just weren't going to be quality reps for round 5 so I stopped.
B1. Lat Pulldown 4/90 6/80 6/80 6/80 6/80
B2. CB Bent Row 6/65 6/65 6/65 8/65 8/65
50 min elapsed
*1-arm High Cable Decl Press
What the heck are those? I wanted to switch to decline press because I wasn't liking the db flyes. But, at my (home) gym, switching from the bar for bench to DB for decline is alot of reconfiguring when there is not supposed to be much rest between A1 and A2. So I did this. Use a high pulley with a D-handle. Face away from the pulley and start with your hand way up by the arm pit - like you were starting a decline press. Then press out & down, trying to approx the angle of a decline press. Repeat for other arm.
in other news: went up 10 lbs on the bench press. Lat pulldown wt not increasing though. Tried 90 again, and still that left side was lagging. Guess I'll need to rig up a 5lb to the stack so I can try 85 next time.
I switched from DB rows (one arm) to bent over rows only because the curl bar was already set up with 65 lbs and I decided to try it rather than use the DBs. I liked the two arm pull. I'll do single arm stuff tomorrow for the lactate workout anyway.
so, I was sitting here working and the news came on the i'net radio stream - that's my queue to check and straighten my posture - and I wasn't slumping - no folded in shoulders, no internally rotated shoulders - I was sitting correctly - that is a BIG change for me.
That's great. When I took a few months off from lifting, the first thing I noticed was a lack of good posture. Now I have to always remind myself to pull my shoulders back. I'm looking forward to it coming naturally again.
1 potato chip is not a miss; 1/2 serving of chips is a miss. Avoidable grains are a miss - trying to be compliant for 61 days of no grains. Unavoidable grains (missed a crouton) will not be a miss.
Fitness Plan:
1st 4 weeks - repeat CT's Destroying Fat
2 strength, 2 lactate, 1 HIIT per week
steady state: 3x45 mins per week
2nd 4 weeks - either repeat or switch to 10x3 for fat loss - I'll decide when I'm closer to that date.
Event Plan:
TBD - but probably the Bastille Day 5K (Jul 15)
Personal Goal(s):
I really need to lose inches and lbs in this challenge, and should be able to drop 10 lbs - but I'm going to let that be a consequence of nutrition and fitness rather than a goal in itself. Not because I don't want to miss the goal but because I want to concentrate on compliance and just let the results come. So I'll track these figures and report on them, but not include them explicitly in this goal.
So for personal goals I have to look elsewhere. I have several. 1) Write 3 essays/blog entries. Classic essay style or introspective or point of view is OK, but not filler. May or may not publish to the blog, but will write them. 2) Complete at least 1 photo excursion - local is fine. But this means shoot for a least a couple of hours and then spend a reasonable about of time cleaning up the shots and publishing at least 3 or 4 shots to a photosharing site. 3) Get my hair cut. (I can almost sit on it again). You have no idea how hard this one will be to get accomplished.
Lisa, excellent for joining the challenge! Your goals look great! I like your goal for the photo excursion. I love photography, I'm a complete and utter novice but still love it. I bought a Canon 30D last fall and it's been a blast learning all the 1,370 settings on the darn thing. Are you shooting digital? What do you use to process the pics? Would you be adverse to sharing some of you pics with us?
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
I have several film cameras, but this will be shooting with the digital that I got a couple of years ago. I'll definitely put photos on a sharing site - whether or not I make the URL known - I didn't put that part in the goal I'm pretty picky - it could take me 61 days to find 3-4 that I'd share.
for software - right now I use GIMP. eventually I'll probably spend money on elements or photoshop or something.
Lisa, love the goals!! Way to go on the weight increases!! And please ... be kind to yourself ... you might not be where you want to be, but you're further toward your goal than you were ... and you are not sitting on your a$$ feeling sorry for yourself ... you are actively doing something about it!!! Go Lisa!! ((((HUGS))))
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The Third Quarter - Time to Kick ***
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