The Year of Magical Lifting

[UConnJulie]

Oh ... you guys have me laughing this morning!!

Lisa, that video looks painful ... and as usual Annie makes it look like cake!!
Victoria, Tabata Bill ... TOOO FUNNY!!! I'm still giggling over that video!!

Good workout! If Grasshoppers are what I think they are, then I suspect that the groiner stretch would help ...

[Victoria]

Originally Posted by L'ilJ

Nice! That's a great workout!

Thanks, Jill! I just can't stand doing intervals on the tready or bike. Waaaay too boring for me. So, I thought I'd spice things up with some Ross insanity.

Originally Posted by UConnJulie

Good workout! If Grasshoppers are what I think they are, then I suspect that the groiner stretch would help ...

Grasshoppers are like MCs, except you bring your leg up and across so your foot touches your opposite hand. Except I can only get my leg up about half way.

I'll do some more groiner stretches...thanks, Julie!

[UConnJulie]

Actually, groiners would help with spidermans ... for what you describe I would do the pigeon stretch ...

[RacerBill]

That video's one of my favorites! Never fails to crack me up.

Originally Posted by stingo

That sounds like a name from a western or something... and over yonder is Tabata Bill, the rootinest, tootinest, shootinest varmint this side of the Pecos.

Haha!! Guess I have a new nickname. Not that I really do Tabatas...

Originally Posted by Victoria

HAHAHAHAHAHA!!! No tootin' in my log!!!

Umm... sorry, it must have been the onions...

Originally Posted by Victoria

Notes: I'm still getting familiar with the movements. I'm having to stop, re-read the instructions, look at the pictures, and deliberately go through the motions. So, I'm not sure how much of an actual workout I'm getting just yet. But, I did notice an improvement in the Knee hugs. The movement felt much more fluid and in control today, and I was able to keep my legs elevated throughout the reps. I think as my general conditioning improves, I'll also have more stamina to do more with the core workouts.

I have the same problem. I've found it's easier to do a little dry run at home, reading the instructions, and doing the movements slowly, then do the workout "for real." Even so, the first couple of times are a bit slow just to get used to things.

You're really improving nicely! Keep up the good work!

[scorpiogrrl]

hey there Victoria,

I am signed up and here to check out your workouts ! there's a lot to read, I haven't yet but it looks good. Thanks for dropping by the blog (again)


Donna

[Victoria]

Originally Posted by UConnJulie

Actually, groiners would help with spidermans ... for what you describe I would do the pigeon stretch ...

I tried this stretch this morning. Gawd...I'm so tight! Can't quite git my foot up there!

Originally Posted by RacerBill

You're really improving nicely! Keep up the good work!

Thanks, Bill! Does wonders when I really put my mind to something!

Originally Posted by scorpiogrrl

hey there Victoria,

I am signed up and here to check out your workouts ! there's a lot to read, I haven't yet but it looks good. Thanks for dropping by the blog (again)


Donna

Hey Donna! Thanks for stopping by. I know it looks like we fool around a lot in here, but, I swear, there are some workouts happening! I can't wait to see how you do with the Ross workouts!!!

[Victoria]

Today's Workout:

TNT:
Phase 1
Week 4
Workout B6

Warm-Up:
Didn't have my warm-up chart with me so I kind of winged it. Can't quite remember what I did but I did a bunch of stuff.

Workout:
Superset w/ 30 sec. rest (weight is per DB)
1A) DB Stepup (3x15x30#) (4 risers + top) +5#
2A) DB Neutral-Grip Shoulder Press (3x15x25#) +2.5#

30# dbs were awfully heavy this morning. And, I could only squeak out 10 reps on the last two sets of the shoulder presses.

Superset w/ 30 sec. rest
2A) Goblet Squat (3x15x35#) +5#
2B) DB Pullover (3x15x12.5#) +2.5#

The goblet squats became somewhat of a core exercise as well. I could feel my core really engaging to hold form.

Straight Sets
3) Plank (1x90 sec.) +10 sec. - SKIPPED, ran out of time. I'll finish it tonight.

Energy Level: 1 (bonk) 2 3 4 5 (bionic) = 3-4

Notes:
This is the last workout for this 4-week block. I admittedly rested more than prescribed. My energy wasn't that great again. I didn't sleep as well last night so I'm a bit tired. My energy level seems to be a good indicator of my sleep and eats. I'll pay attention to those two things for the next few days.

[RacerBill]

Originally Posted by Victoria

The goblet squats became somewhat of a core exercise as well. I could feel my core really engaging to hold form.

Yup, that's what makes them a really great exercise.

Great workout.

[Mahler]

Hey, some nice increases. Looking very good.

It's amazing how much a little rest can affect your workout.

Also, congrats on finishing this four week block.

[scorpiogrrl]

read a bit more now, great workouts Victoria !

I'm doing CB's Shapeshift workout for the next 12 weeks for the TT challenge but will be incorporating some of Ross' stuff into the interval training. That'll definitely kick up the intensity !

and I don't know whether it's thanks to you or Julie but "wall slide (on floor) " great idea, I always have trouble finding wall space for this at the gym, the simple things you never think of huh ??

[Victoria]

Thanks, Bill and Mahler!!!

Originally Posted by scorpiogrrl

read a bit more now, great workouts Victoria !

I'm doing CB's Shapeshift workout for the next 12 weeks for the TT challenge but will be incorporating some of Ross' stuff into the interval training. That'll definitely kick up the intensity !

and I don't know whether it's thanks to you or Julie but "wall slide (on floor) " great idea, I always have trouble finding wall space for this at the gym, the simple things you never think of huh ??

I have absolutely no wall space in my house. How is that possible? So, I asked Julie if doing them on the floor was an acceptable alternative. It's not quite as affective because you have gravity working on your side, helping to keep your arms flat on the floor. So, the wall is prefered. I actually do them in the ladies room at work sometimes. We have a nice big empty wall in there.

No workout today! I'm so frustrated. I usually wake up around 4:30 every night (to pee, what else), but I'm generally able to fall back to sleep again right away. It's when I can't that I end up with only 6 hours of sleep. This has happened two nights in a row now, and I do not function well on 6 hours of sleep. Especially with my long commute. It's hard enough to fight the heavy eyes, being doubly tired just makes it more painful. So, I'm always left with the choice of sleep or workout. I really hate putting my workout second, but I think sleep is a bit more important. I'll be daring and try to do my conditioning and core stuff after my regular strength workout tomorrow. Oh, and I forgot to do my plank last night....I knew I'd do that!

[tkinsley]

Well, hell, Victoria.... you made the right choice. Death at the wheel would impact your health and fitness a bit more than missing a workout vs sleeping.... get your rest, missy. And be safe.

T

[LisaS]

Originally Posted by Victoria

I have absolutely no wall space in my house. How is that possible? So, I asked Julie if doing them on the floor was an acceptable alternative. It's not quite as affective because you have gravity working on your side, helping to keep your arms flat on the floor. So, the wall is prefered. I actually do them in the ladies room at work sometimes.

I have one good wall at home (a hall) where I can do these but I found myself doing them "freestanding" last weekend at my mom's house.

[lance02]

Rest is more important. Good choice.

[Victoria]

I felt much better today, thanks, guys! I slept in this morning. Working from home has its advantages!

Lisa, good idea on the "freestanding" version. I'll have to try it.

[Victoria]

Today's workout:

TNT
Phase 2
Week 1
Workout A1

Warm-up: 5 mins. on tready plus a bunch of mobility and activation stuff.

Strength Workout:
Superset w/ 45 sec. rest (weight is per DB)
1A) Wide-grip Seated Row (3x12x50#)
2A) Single-Leg Romanian Deadlift (3x10x20#)

Can go a bit higher on the row weight. Sub'd single-leg variation for the RDL.

Superset w/ 45 sec. rest
2A) Dumbbell Push Press (3x10x25#)
2B) Kneeling Overhand-Grip Lat Pulldown (3x10x50#)

Can go higher on the pulldown weight as well.

Straight Sets
3) Side Plank (2x60 sec.)

Notes:
This workout starts the next phase of the TNT program. It's always fun to start a new program. Not bad. I liked it.

As promised...

Conditioning:

100 Burpees + 100 Medicine Ball Slams - Full Throttle Conditioning

Modifications:
1. Sub'd squat thrusts for burpees.
2. Reduced reps.
3. Sub'd band slams for medicine ball slams.

Workout:
1. Perform 10 squat thrusts
2. Perform 10 band slams
3. Continue until all reps of each are completed

So....total work: 50 squat thrusts & 100 band slams.

Notes: This was actually fun. The band I used was pretty resistant, so it wasn't as full a range of motion as prescribed, but it was still a pretty good workout, especially in my tri's.

Core Training:

Core Workout #4 - Infinite Intensity

Modifications:
1. Sub'd kneeling wheel rollouts for standing.
2. Sub'd Side bends for Russian twist.
3. Back extensions on ball.

Workout:
1. Kneeling Wheel Rollouts - 5 reps
2. Side Bend - 10 reps ea
3. Crunches (high tension, 3 sec pause per rep) - 10 reps
4. Back Extensions - 12 reps
5. High rep set of Chinnies -till nice burn (15 reps ea)

3x

Notes: I'm definitely feeling stronger with these core workouts. The wheel rollout is truly challenging. I think I'm getting better at it, though.

So, overall, I was quite pleased with my energy level, considering I combined my strength, and conditioning, and core workouts all in the same day. I can't even express enough how much more interesting these Ross workouts are compared to those dreadful intervals on the tready. Not even sure I'll do them ever again...well, maybe once in a while. Tomorrow's conditioning workout may be something out in the snow!

Energy Level: 1 (bonk) 2 3 4 5 (bionic) = 5 surprisingly!

I'm off to go Christmas shopping...heaven help me!