The Year of Magical Lifting

[kfisherx]

Alright!!! Victoria is back from the xmas day rest and in action. Way to go girl. Now I am doubly motivated to get my bottom into a workout.

[RacerBill]

Nice. Great way to get back into things.

[mel]

Awesome job pushing through that lack of motivation. That's when you know you really are dedicated!

mel

[Victoria]

Thanks, everyone!

Today's workout:

Conditioning:

Density Training - Infinite Intensity

This workout was based on the concept of density training (at least how it applies to my fitness level ) more than following a pre-written routine.

Workout:
Dumbbell Snatches - 5 L arm, 5 R arm
Dumbbell Swings - 5 L arm, 5 R arm
15# DB

5 rounds in 10 mins.

Notes: This is the first time I've done either of these exercises. It felt a bit clumsy at first, and I had to spend a few minutes in the beginning getting the rhythm down, especially with the DB snatches. II describes keeping the DB close to your body during the snatch. But, I found myself sort of swinging it up into the air with a straight arm. It just felt more fluid and natural that way. Does it matter? I probably averaged about 60-90 secs. rest between each round. This was fun!

Core Training:

Core Workout #5 - Infinite Intensity

Modifications:
1. Sub'd V-Ups for The Flag, duh...

Workout:
1. V-Ups x 5
2. Deadlift Twist x 6 ea
3. Supermans x 15
4. Dumbbell Twist x 8 ea
3x
Finish with Plank x 60 sec.

Notes: The V-Ups were much more fluid and controlled, though there is still much room for improvement. The deadlift twist was a new move for me. Bringing the DB to the floor was a little too deep for me, so, I used boxes on either side of me which felt much better. Otherwise, I liked the movement. It seems like a very functional movement as I am always picking things up and moving them, sometimes with a twist. This will keep me honest in my form.

Overall, another very enjoyable workout. I can't even imagine doing straight HIITs on the tready again. These workouts are ever changing, I'm finding I'm excited to figure out what I'll do for my next workout, and it's fun being creative personalizing the routines and seeing how I rise (or not) to the challenge. I've been tempted to determine my conditioning workouts for several week blocks, but I'm finding it much more enjoyable going through my books the night before and choosing a workout based on what interests me at the moment.

Speaking of my Ross books. I had to something drastic to make it much easier to work with them. I found flipping between the three separate books was a bit clumsy. So, I removed the coil binding from each of them, 3-hole punched the covers and all the pages, and put them into a large 3-ring binder. Now, it's just one big reference. I also created a cross reference spreadsheet that sorts all of the workouts in the 3 books by modality, workout name, and book. There are 69 different workouts between all three, plus 3 from the website....in case anyone was wondering. I'm a geek...

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

[scorpiogrrl]

Originally Posted by Victoria

Now, that's just mean! Actually, that looks really beautiful. I'm jealous. I'd love a bike ride on the beach at this point! Merry Christmas to you, too, Donna!

wasn't trying to be mean, honest ! I just wanted to share an Aussie style Christmas image. Yes it is a bit different to you guys in the northern parts.

I'm very impressed you worked out on Christmas Day, well done. And that last workout does look heaps of fun.

Donna

[lance02]

The in what I read is "fun". And, it sounds like you're having it! That's what will keep you motivated -- nice job Victoria!

[RacerBill]

Originally Posted by Victoria

I also created a cross reference spreadsheet that sorts all of the workouts in the 3 books by modality, workout name, and book. There are 69 different workouts between all three, plus 3 from the website....in case anyone was wondering. I'm a geek...

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

Hey, you hit 5!

That's a great idea -- and boy are you organized! Ross might be interested in putting that info on his site. Have you tried contacting him, or posting something on his forum?

[bigDman]

looking good... keep it up

[Victoria]

Thanks Lance & Paul!

Originally Posted by RacerBill

Hey, you hit 5!

That's a great idea -- and boy are you organized! Ross might be interested in putting that info on his site. Have you tried contacting him, or posting something on his forum?

Yikes! I appreciate the sentiment, Bill. But, I'm not sure I'd feel comfortable posting on his forum. There's a lot of hard core there. I'm just little ol' me, plodding through workouts that have been grossly reduced to my particular fitness level. But, I do love them. This is the most fun I've ever had working out. And, yes, I am a complete freak with organization. You should see my "library" of binders for all my TT workouts, nutrition info, miscellaneous articles, blah blah blah. But, that's what makes it fun for me. I'm happy to post my spreadsheet here, though, if anyone is interested in having it.

[Victoria]

TNT
Phase 2
Workout A2

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 (3x12x60#) +10#
2A) DB Romanian Deadlift (3x10x25#)

Superset w/ 45 sec. rest
2A) Dumbbell Push Press (3x10x30#, 27.5#, 25#)
2B) Kneeling Overhand-Grip Lat Pulldown (3x10x60#) +10#

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

Notes:
I decided to try the RDLs regular (not single-leg) with DBs. I was surprised that it felt pretty good on my back. I felt like I could really have lifted some weight. I get frustrated sometimes, but certainly not worth the chance. The DB push presses really dogged me today. I kept having to decrease the weights to get through the sets. I ended up where I left off last workout. Still trying to dial in the weight on the row and pulldown. Side plank gets me every time. I had to split them in half, 30 secs ea.

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

Energy feels great again. Now that I've been eating at maintenance for a while, my hunger is back with a vengeance. It will be interesting to see how my body responds to NROL4W and dropping cals a tad.

[stingo]

I'd not be too discouraged with the shoulder presses, I mean you still did more than last workout right?

[Victoria]

Originally Posted by stingo

I'd not be too discouraged with the shoulder presses, I mean you still did more than last workout right?

Nah...not too worried. At least I didn't go backwards...thanks, Tom!

[Biskit]

I have days like that with my shoulder presses too. Some days the shoulders just are tired from carrying the weight of the world around all week

Hey, you did it, that is key.

Deb

[Victoria]

Today's VERY spur-of-the-moment workout with Sister Sledge:

Conditioning:

Sledgehammer Swings - Full Throttle Conditioning

I've been dying to try out my brand new sledgehammer. I bought it a few weeks ago. She's a real beaut...all 8 shiny pounds of her!

Workout:
Swing the sledgehammer for 10 minutes (as many swings as possible).

Total swings: 160 (80 per side)

Notes: This was a real impluse workout. I had planned to take today and tomorrow off to rest up a little. But, the day was too beautiful, the sledgehammer too pretty just sittin' there, and I too antsy to sit around. I didn't even bother to get into any kind of "workout" clothes. I just went outside in my boots, jeans, bright yellow hoody, and LL Bean vest, and started swinging.

I had the dealership save two of my old car tires when I got my snows put on this fall with the intention of using them for SH swings. But, I saw a vid of a guy doing them on a tree stump. So, I got myself one of the stumps out of our wood pile, set it up in a nice spot in the back yard, and off I went.

After a brisk start, I settled into a rhythm of 20 swings, 10 each side, then about 60 secs. rest. At one point, I wacked myself good on the inside of my left leg while reloading with my left arm, then did it again on my right side. I'm sure that will leave marks.

Is 160 swings good, bad, I dunno...but it sure was fun!

[L'ilJ]

Wow, nice workout! I want a sledgehammer too.

[Lost Dog]

Wow! I have to get one of those.

[Cynic]

you could have a steam train
if you'd just lay down your tracks
you could have an aeroplane flying
if you bring your blue sky back

all you do is call me
I'll be anything you need

you could have a big dipper
going up and down, all around the bends
you could have a bumper car, bumping
this amusement never ends

I want to be your sledgehammer
why don't you call my name
oh let me be your sledgehammer
this will be my testimony
show me round your fruitcage
'cos I will be your honey bee
open up your fruitcage
where the fruit is as sweet as can be

I want to be your sledgehammer
why don't you call my name
you'd better call the sledgehammer
put your mind at rest
I'm going to be-the sledgehammer
this can be my testimony
I'm your sledgehammer
let there be no doubt about it

sledge sledge sledgehammer

I've kicked the habit
shed my skin
this is the new stuff
I go dancing in, we go dancing in
oh won't you show for me
and I will show for you
show for me, I will show for you
yea, yeah, yeah, yeah, yeah, yeah, I do mean you
only you
you've been coming through
going to build that powerr
build, build up that power, hey
I've been feeding the rhythm
I've been feeding the rhythm
going to feel that power, build in you
come on, come on, help me do
yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, you
I've been feeding the rhythm
I've been feeding the rhythm
it's what we're doing, doing
all day and night