The Year of Magical Lifting

[Egham]

Off to the local concrete plant to look at pavers for a new walk we are putting in. (Egham...where are you when I need you!!!)

A few miles off of I-77 on Lake Norman, North Carolina!

I use a mold that makes several pavers of 3 different sizes. You may have seen the "natural-looking stone" molds made by the same company. I don't really like those....Mine mimics Belgium blocks. Rather than use it to cast-in-place, I make individual pavers since I go for a more aged and informal look. Once I let the pavers sit under a pile of leaves for several months, they're randomly discolored in various grey-earthtones and look pretty darn decent in the finished walkway.

[stingo]

Originally Posted by Victoria

Stingo, I'm really beginning to like the BW workouts. I'll be interested to see how you like them, too.

Heh well, I think my body's still rather big lol, which is why I'm still a bit leery of the BW program. But I'll probably still give it a go.

[stingo]

From what I remember reading last night, the beginner program from NG has pushups, body rows, bw squats, and the like. Like I said last night, I have my reservations, because of my larger body size, but the more I read the more I like Enamait's approach, and am feeling more comfortable with giving his programs a go.

[Garrocha]

Hey Victoria,

BW exercises are awesome, aren't they? Hope all is well. Your workouts are looking fantastic and you're almost to ready to conquer those chin-ups, pull-ups. Way to go!
Vinny cut his foot the other night but he is ok. Finally going to get a chance to start working him again, I can't wait!

Greg

[UConnJulie]

Nice job on the workouts Victoria!
FWIW I agree with Jill and Tina ... stick with the Advanced version and do more sets of fewer reps ... frequency is also key ...

[Lost Dog]

I agree with whoever ends up being right.

But, getting strong enough to do each variation is key. Then, it's increasing capacity. Then, moving on and repeating with the next variation.

So, low reps, not close to failure, lots of times per day, if possible.

When I increased my chins from 8 to 12, I did maybe 8-10 sets during a workout, but I started with the warmup and did set 10 or so at the very end. I got lots of rest between. No timing them or anything. I did my regular workout, and every 4-5 minutes, I knocked out another set as I walked by the bar.

[Victoria]

Originally Posted by Egham

A few miles off of I-77 on Lake Norman, North Carolina!

I use a mold that makes several pavers of 3 different sizes. You may have seen the "natural-looking stone" molds made by the same company. I don't really like those....Mine mimics Belgium blocks. Rather than use it to cast-in-place, I make individual pavers since I go for a more aged and informal look. Once I let the pavers sit under a pile of leaves for several months, they're randomly discolored in various grey-earthtones and look pretty darn decent in the finished walkway.

You'll have to take some pics. It sounds great!

Stingo, don't fear the BW exercises. Just do them! Think of how much they will improve your body's functionality.

Originally Posted by Garrocha

Vinny cut his foot the other night but he is ok. Finally going to get a chance to start working him again, I can't wait!

Yikes! Cuts are the worst on horses, aren't they? Keep it nice and clean. Have fun working with him again!

Thanks, everyone, for all your help with my chins! I got a few good suggestions from CB, too. So, I think I have a pretty good handle on it. If not, I know who to see! You guys are the best!!!

[Victoria]

I had such a great day yesterday I think it exhausted me for today's workout. I went for a bike ride yesterday after Monday's weights and BW circuit. What was I thinking! But it was a great ride. I bought a Specialized Sequoia Elite (mine's all silver...dang, I like the red better!)



just before my back surgery a couple years ago. One of my last ditch efforts to fool myself into thinking I was well enough to ride. But, after a couple rides on it, it became too painful and I stopped. I used to ride a lot years ago, but was progressively unable to with my back situation. This particular model has some features that make it a little more forgiving on the back which is why I chose it. I was almost ready to sell it recently but thought I'd give it another try. Now that I'm post-surgery, I couldn't have been happier with how good it felt not to be in pain yesterday. I wasn't sore, stiff or achy at all during or after my ride. Now I just have to get my legs back. This makes me so very happy! I was planning on another ride this morning but it was pouring rain. I'll try again tomorrow afternoon. I can't wait!!!!!

Today's workout:

TT DB-BW FUSION FAT LOSS PROGRAM
Level 2, Workout B-2
18 July 2007

Warm-up: 5 min. on tready...Walking lunges, Toy soldiers, Side lunge reach, Knee push-ups, Prisoner squats

Unilateral Stuff: L, R, L
Specific Warm-Ups: 2 sets (8 reps each) of each exercise @ 50%, 75% set weight for all exercises using 50# or more.

Chin-Up Work: I got a couple suggestions from CB for my chin-up work. One was to alternate between the inverted rows, and the next exercise in the 5 steps which is the beginner chins. So, today it's the beginner chins. These are being done as everyone has suggested...few reps, lots of times a day. I'm also going to switch the pull-downs in my regular workouts from sitting to kneeling.

Beginner Chin-Ups: (8x3)
I may break these up to half in the morning and half in the evening. I'll see how it goes.

Superset (no rest btw exs., 1 min. btw sets):
DB Bulgarian Split Squat (3x8): 8 @ 25# dbs, 8 @ 25#, 8 @ 25# (+5#)
1-Leg Stability Ball Leg Curl (3x12): 12 @ BW, 12 @ BW, 12 @ BW

I think I'm finally maxing on the BSSs....either that or the ride yesterday is still with me! I really had to push to get through these. My legs were shot.

Superset (no rest btw exs., 1 min. btw sets):
DB Row (3x8): 6 @ 46# dbs, 6 @ 46#, 6 @ 46# (+4#)
* Dip (3x12): 20 @ BW, 15 @ BW, 15 @ BW

*(Pushups on ball sub'd for dips). The rows were a struggle. Jumping up in weight again, I could only do partial sets. I also had a brain fart on the pushups which were supposed to be on the ball. But, I got mixed up and did them according to the BW circuit.....Max minus one! Talk about making extra work for myself....geez!!!

Superset (no rest btw exs., 1 min. btw sets):
DB Step-up (~8", 2 risers + top) (3x8): 8 @ 25# dbs, 8 @ 25#, 8 @ 25# (+5#)
Adavnced Inverted Row (3x15): 7,8 @ BW, 10,5 @ BW, 10,5 @ BW

I did the rows as "Beginner". My upper body was simply trashed by now!

5 Steps to Becoming a Chin-up Pro:
Step 1: Beginner Inverted Rows (10 ea) - Done 7/5/07
Step 2: Advanced Inverted Rows (10 ea w/ 2 sec pause) - did 5 today (+1 rep)
Step 3: Beginner Chin-Ups (10 ea w/ little help from legs)
Step 4: Negatives only (3 sets of 3)
Step 5: Full Chin-up!

Notes: I was planning on doing the BW circuit right after this workout. HA!!! I was so spent, there was just no way. So I decided to save it for tomorrow. I'd rather do it when I have more to give. I'm shootin' for 3 circuits tomorrow....if it kills me!!!

I'm happy happy happy!!!

[Egham]

Cool bike! I want one! The only biking I do now-a-days is at the beach. Kiawah Island, SC has about a 10 mile stretch of broad, hard sand beach that makes for a great ride. We rent bikes when we go there and Mrs. Egham just loves riding with the wind down the length of the beach. We'll often ride the roads to the golf course clubhouse at the eastern end of the island for lunch and then follow the beach back.

I'm happy happy happy!!!

Wonderful! Congratulations!...And, may it last a lifetime!

[L'ilJ]

Wow...personal attention from CB on your chinup program...nice! Sounds like you've got a solid plan. I swear, you'll be suprised at how quickly you progress.

Killer workout! Bitchin' bike too.

[stingo]

Nice wheels - and great workout too.

[Victoria]

Egham, the biking sounds marvelous! Do you rent mountain bikes for the sand?

Originally Posted by L'ilJ

Wow...personal attention from CB on your chinup program...nice!

Membership has it's rewards....

Thanks, Stingo. I love my bike!

[Lost Dog]

Hey, that's the road bike I need. My hands go numb fast, so I need to be more upright, with my weight off my palms.

I pretty much gave up on cycling when the numbness got bad, about 12 years ago. It's only been the past two years that I've been able to do it again (thanks to Bill Hartman).

[UConnJulie]

Nice bike! And great job on the workouts! I agree, the best thing about being a member over at CBs is having him comment in your log about your workouts and make suggestions. He's a great guy.

[Victoria]

Today's Workout:

TT DB/BW Fusion Fat Loss
L2 BW Interval Circuit B-3
19 July 2007

Warm-up: 5 min. on tready

No rest btw exercises, 1 minute rest btw circuits:

Waiters Bow: 12 reps
Spiderman Climb: 12 reps per side
Push-ups: Max -1 (C1-15, C2-15, C3-15)
Stability Ball jackknife: 12 reps
Jumping Jacks: 60 reps
Plank with Arms on Ball: 30 sec.

Cool down: 5 min. on tready

3 circuits completed.

Notes: Got my 3 circuits in this time...psyched! Everything felt good, I even pumped out all jumping jacks without having to stop. Lots of burn though! I actually could have done more circuits, but maybe after 3 it's diminishing returns?

We're off to the barn for some horsey time, then a nice casual bike ride on the rail trail this afternoon. I really love not working. It's going to be tough going back next week!

[stingo]

Yeah not working is great, but then you don't get cool toys like the TRX (I want one!)

[vanessa40]

Originally Posted by Egham

A few miles off of I-77 on Lake Norman, North Carolina!

I use a mold that makes several pavers of 3 different sizes. You may have seen the "natural-looking stone" molds made by the same company. I don't really like those....Mine mimics Belgium blocks. Rather than use it to cast-in-place, I make individual pavers since I go for a more aged and informal look. Once I let the pavers sit under a pile of leaves for several months, they're randomly discolored in various grey-earthtones and look pretty darn decent in the finished walkway.

LOL...you are right down the road from me