I'd bet it was the food... eat well today, try again in a day or 2???
We all have crap workouts for "no good reason" sometimes... Feel better!!!!!!!!!
Thanks, Bytsi -- today went much better, though it didn't involve weights. Maybe yesterday was a fluke.
Today:
Lisa's Energy System Drills with hip mobility and core emphasis Slow jog down and back Cradle walks down Opposite hand heel to butt walks back
10 bw squats in place Spiderman Climbs, 10 to each side One-leg RDL forward, same side hand to floor Reverse lunge walk with twist (twisting to same side as forward leg) back
10 each side Cross-body mountain climbers Overhead lunge walk with side bend (bending to same side as forward leg) down One-leg RDL backward, contralateral hand to floor outside of foot, back
10 T-push-ups Lateral lunge walk right (trailing leg remains straight) down Lateral lunge walk left back Inchworm - 10 reps Skip down and back High knees down and back
10 deep wideout drops Straight leg kick down Butt kicks back Mountain climbers 10 each side Lateral shuffle right down Lateral shuffle left back Carioca right down Carioca left back Carioca with step-over right down Carioca with step-over left back Power skip down and back
****
Finished: 9:00 am
Total time elapsed: 22 min 50 sec
Did these with Mrs. LJ today (talk about motivation!!). Adjusted the length to 47 feet (a half court). First time I did the drills, it was about 60 - 65 feet.
Made it through all the drills. Tweaked the order like Lisa said, so I was able to perform everything. Still lots of fun, too. And, a butt-kicker.
May try Workout B this afternoon or wait until tomorrow morning. Here's hoping for a better lifting session next time...
Did she like it too? I hope so! It's always more fun to have a friend do this stuff with you!
That distance and time looks more in line with what I had in mind. If you get really good at everything and speed up, lol, you can always make the distance farther then! HA! I'm glad you're still calling it "fun."
I hope you wait until tomorrow to go through workout B again. It should be better this time.
Did she like it too? I hope so! It's always more fun to have a friend do this stuff with you!
That distance and time looks more in line with what I had in mind. If you get really good at everything and speed up, lol, you can always make the distance farther then! HA! I'm glad you're still calling it "fun."
I hope you wait until tomorrow to go through workout B again. It should be better this time.
Thanks, Lisa! She DID like it. She has never struggled with her weight (she's one of these weird people who doesn't eat unless she's hungry, and then believes that food is more for function than flavor !). But, she's very thrilled with the changes in my health over the last year, and she really enjoys exercising with me. It's good stuff.
I think I will wait until tomorrow for the weights. Feeling a little "twingy" in my lower back this afternoon, and I don't want to be dumb. I may go back to single leg deadlifts for awhile, too, and just increase the weight with dumbbells.
Fatloss II Workout B1 (start at 9:53 am)
60 sec rest between sets, full rest between supersets
Snatch-grip deadlift (did SLRDL's) 3 x 12 (ea leg) x 25 lb db T push up 3 x 12
Bulgarian Split squat with overhead press 3 x 12 (with 10 lb dbs) Inverted row with palms inverted (subbed for chinup) -- - 6, 5, 5
Romanian deadlift -- 3 x 12 x (2 25lb dbs) Lower body Russian Twist -- 3 x 12
Well, I finished it this time, but was wiped out. The BSS's wasted my legs -- I had planned on using 89 lbs on the oly bar for the Romanians, but after the BSS's I could barely support my own weight -- my quads were gone. Trying to figure out why this is so much harder for me than FL I . . .
Anway, I feel like I really wimped out on the deadlift work today. My lower back has been weird, so I'm errying WAY on the side of caution (maybe too much, but the consequences of erring too much in the other direction are too great)...
Final observation: I tend to "travel" doing those lower body Russian twists. The last few reps were a little awkward because my feet had moved down and kept banging into a table saw (not running ) -- I had to keep scooting back to get clearance!
It was nice being outside in the cool temperatures from the rain.
Final observation: I tend to "travel" doing those lower body Russian twists. The last few reps were a little awkward because my feet had moved down and kept banging into a table saw (not running ) -- I had to keep scooting back to get clearance!
If you found that they got a lot easier all of a sudden then I'd be very concerned.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hey I found a DTV mailing address at PBS. I just sent them an email asking Why we aren't picking up their signal
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Hey I found a DTV mailing address at PBS. I just sent them an email asking Why we aren't picking up their signal
Cool! I kept looking around their website to see if there was any notice about them having transmission problems . . . please let me know if you hear back!
Hi Paula,fficeffice" />
Sorry to hear that you are having problems with our digital station. I am going to assume that you are using an indoor antenna. Our station is operating at a fairly low power at this time and you may need either an amplified antenna or some small outdoor antenna to get our signal. We will be increasing our power considerably in February and that should help a lot of the problems with indoor antennas.
I’m attaching a document with some web links and a list of all the ffice:smarttags" />Houston stations that you may find helpful.
If you can provide me with a little additional info about your setup I might be able to offer a few tips that may help.
Regards,
Marty Kirkland
Director of Engineering
KUHT-TV/DT
713-743-8432 www.houstonpbs.org
I tried attaching the text from the attachment he sent, and I think it saw it as spam or something
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
She has never struggled with her weight (she's one of these weird people who doesn't eat unless she's hungry, and then believes that food is more for function than flavor !). But, she's very thrilled with the changes in my health over the last year, and she really enjoys exercising with me. It's good stuff.
I think I'm dating the Male Equivalent of your wife....
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Fatloss II
Workout A2 (finished at 7:15 am; elapsed time (excluding pre- & post-stretching: 37 min 30 sec)
60 sec rest between sets, full rest between supersets
Front squats (crossover grip) 3 x 12 x 100 lbs (+11 lbs) Dumbbell prone incline bench row 3 x 12 x (2 x 25 lbs)*
Supine hip extension w/ leg curl 3 x 12 Barbell push press 12, 11, 9 x 89 lbs
Dynamic lunge 2 x 12 x (56 lbs), 1 x 13 x (56 lbs) (+11 lbs) Upper body Russian Twist 2 x 12, 1 x 20
extra: bicep curls -- 2 25 lbs dbs: 7 low, 7 high, 6 full range (to failure)
*******
* subbed for wide-grip cable seated row (no cable station)
front squats -- still did with shoes on
Added some weight to a few exercises. Coffee & whey post-workout shake.
A little concern that my lower back starts to ping a little bit toward the end of the front squats, and especially during the barbell push press.
Lunges were strong today -- as opposed to the devastation caused by the BSS. I wonder if it's because I'm alternating legs on the dynamic lunges, as opposed to just blasting one leg at a time on the BSS?
Don't mess with your back. Overall, it looks you are making nice gains.
Thanks, Gabe. I realize that the stuff I do is about 1/5th of what most people on this board do, but still, it is nice to see at least some forward movement!!
Lisa's Energy System Drills with hip mobility and core emphasis Slow jog down and back Cradle walks down Opposite hand heel to butt walks back
10 bw squats in place Spiderman Climbs, 10 to each side One-leg RDL forward, same side hand to floor Reverse lunge walk with twist (twisting to same side as forward leg) back
10 each side Cross-body mountain climbers Overhead lunge walk with side bend (bending to same side as forward leg) down One-leg RDL backward, contralateral hand to floor outside of foot, back
10 T-push-ups Lateral lunge walk right (trailing leg remains straight) down Lateral lunge walk left back Inchworm - 10 reps Skip down and back High knees down and back
10 deep wideout drops Straight leg kick down Butt kicks back Mountain climbers 10 each side Lateral shuffle right down Lateral shuffle left back Carioca right down Carioca left back Carioca with step-over right down Carioca with step-over left back Power skip down and back
****
Finished: 8:55 am
Total time elapsed: 18 min 25 sec (down 4 min 25 sec from last time)
Done at half-court length (same as last time).
This time Mrs. LJ did a few warm up exercises, then became Mrs. Drill Sergeant and called out the exercises while I careened up and down the driveway. I think that had a lot to do with the reduced time. Still, felt great to beat last time, and to feel wiped out at the end.
Also, the youngest boy (age 7) did the whole set with me this morning. Pretty darned good, considering he woke up this morning with 5 staples in his scalp. (He pulled a great front flip on the trampoline last night -- was going for a second flip in a row, but he didn't quite nail the landing -- the tramp springs nailed his head instead! He never cried, though, and was giggling when the ER doc was stapling his head. He's an animal.)
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I agree with Gabe, don't mess with that back! If you feel like you need to modify things, I'll be happy to help. Keep your shoes on for the front squats (think Olympic shoes, they have a heel). The key is no changes in your spine during execution of the squat, no tailbone tucking at the bottom especially. Stay tight in your hips/glutes as you change direction to drive upward.
On the push press, no arching your back. Keep those abs incredibly tight throughout, but especially when you're at lockout with the bar overhead. Make sure the overhead bar position is directly over your center of gravity, not out in front of you.
The lifts with the greatest potential for benefits are also the lifts with the greatest risk of injury. They must be executed with excellent technique, especially for someone who's had back problems in the past.
Great job on the bodyweight circuit! Having someone with you, even if they're just calling out the moves, is still more motivational than doing it alone! And your boy is an animal--no tears during staples and doing that whole thing with you, too! What a kid!
Is it still fun? You don't have to do it every time. Keep mixing up the cardio options. That circuit once a week, other HIIT alternatives on other days. Although, doing this circuit every time isn't bad either. Other kind of cardio, like running, can lead to overuse injuries, but these mobility drills are not likely to get you into that kind of trouble. Just be sure to enjoy whatever you choose, and mixing it up can help with that.
I agree with Gabe, don't mess with that back! If you feel like you need to modify things, I'll be happy to help. Keep your shoes on for the front squats (think Olympic shoes, they have a heel). The key is no changes in your spine during execution of the squat, no tailbone tucking at the bottom especially. Stay tight in your hips/glutes as you change direction to drive upward.
On the push press, no arching your back. Keep those abs incredibly tight throughout, but especially when you're at lockout with the bar overhead. Make sure the overhead bar position is directly over your center of gravity, not out in front of you.
The lifts with the greatest potential for benefits are also the lifts with the greatest risk of injury. They must be executed with excellent technique, especially for someone who's had back problems in the past.
Great job on the bodyweight circuit! Having someone with you, even if they're just calling out the moves, is still more motivational than doing it alone! And your boy is an animal--no tears during staples and doing that whole thing with you, too! What a kid!
Is it still fun? You don't have to do it every time. Keep mixing up the cardio options. That circuit once a week, other HIIT alternatives on other days. Although, doing this circuit every time isn't bad either. Other kind of cardio, like running, can lead to overuse injuries, but these mobility drills are not likely to get you into that kind of trouble. Just be sure to enjoy whatever you choose, and mixing it up can help with that.
Keep up the good work!
Thanks, Lisa!
I think you hit the nail on the head -- I think the back trouble comes more from the push presses than squatting. I was really struggling to get the bar up, and then at lock-out I could feel my back arching backward to hold the position. I see that's bad, now -- I reckon I should crank the weight way down until I get the form down?
I was also thinking about asking for substitutions; I suspect that it would require at least two different exercises to accomplish the work of a push press. Do you think it's better to work on form and stay with the push press, or sub in two or more exercises to accomplish similar work?
I'm still enjoying the circuit, but I'm open to mixing it up. I'm trying to stay away from running because of past troubles with knees and hips (I'm 6' 0" and 230 these days, so I'm still carrying a lot of weight). I've considered cycling, but we live in a rural area with mostly blacktop highways -- don't want to end up a hood ornament on a semi! Because of those limitations, it seems like a good mix of circuits like you've prescribed is the best for me.
I sure appreciate all your help -- it's really encouraged me to stay consistent, and I love making progress! (It's making Mrs. LJ pretty happy, too!).
Do you think it's better to work on form and stay with the push press, or sub in two or more exercises to accomplish similar work?
Before you switch up, learn more about technique and see if you can get it right. Do a couple of warm-up sets with much lighter weight to practice technique. Then move up incrementally with each set and see how it goes. If you just can't get it, consider a DB push press which is often easier to accomplish with good form. Here are some videos to watch. The first one is from College of the Holy Cross and it's really a push jerk. In the jerk you catch with bent knees, so there's still help to finish the lockout. If you can push jerk better than you can push press, then do it. There's no reason not to. I'm showing you this one first so you can see him catch it over his center of gravity. See how his arms have to get behind his head a bit? See how the bar is directly over the center of his feet? Keep your head forward. Don't ever look up.
Next I'm going to show you two CrossFit videos, but I need to include a disclaimer. There are a lot of really bad CrossFit videos out there and my using a couple of them is not an endorsement of CrossFit in general. Their philosophy is to push past good form and that would be very, very bad for you. But these two were instructional and I thought you might get something good out of them.
It's a fun lift and one of my favorites. Don't give up on it if you can learn it! Just remember--tight, tight core! Take a big breath before you move and then HOLD it until the weight is locked out.
Quote:
Because of those limitations, it seems like a good mix of circuits like you've prescribed is the best for me.
When you get bored with this one, or start hating some of the moves, work up another one of your own! Do that swings and sprints circuit. That one is way fun! (Modify it to your ability if you need to.)
Quote:
I sure appreciate all your help -- it's really encouraged me to stay consistent, and I love making progress! (It's making Mrs. LJ pretty happy, too!).
You're welcome! I love seeing you make progress! It keeps me inspired, too!
You're wife's pretty awesome to get outside with you early in the mornings. And I love that you include your kids. I had my son at the gym in his early teens and that experience has bonded us in ways most mother/son relationships don't get. It's a wonderful thing to share.
Thanks, Lisa -- I think I'm going to stick with the push press then and focus on form. I'll try to spend some time tomorrow working on it, as well, after watching the videos.
Fatloss II Workout B2 (start at 5:30 am, elapsed time w/o warmup & stretching: 40 min 30 sec)
60 sec rest between sets, full rest between supersets
Snatch-grip deadlift 3 x 12 x 89 lbs T push up 3 x 12
Bulgarian Split squat with overhead press 3 x 12 (with 10 lb dbs) Inverted row with palms inverted (subbed for chinup) -- - 6, 6, 6
Romanian deadlift -- 3 x 12 x 89 lbs Lower body Russian Twist -- 2 x 12, 1 x 16
Same story as before on the BSS -- yeeoowwch. But, I finished them all by the hardest.
Deadlift felt really strong today -- I may try to add more weight next time.
Inverted rows are still way tough -- but I know these will help me finally make my first chin up, then pull up....
Had enough strength in my quads after the BSS's to do the Romanian Deadlifts with the bar today. I've also realized that the FLII routine calls for both the RDL and a bent-over row. I didn't have enough in me to do the rows combined with the RDL. Plus, it was about this time last year that my back went *snap* while doing bent over barbell rows, so I'm not feeling particularly fond of them . . . I'll work them in eventually...
Even at 5:30 am, I'm sweating like a horse (started to say pig, then remembered that pigs don't sweat!).
Bit of levity: a grey cat (very young) wandered in to the garage this morning during my workout. He was pretty thin and snuck over and ate some of the dog's food. Very friendly, though, and even jumped up to bat at my hand when I was picking up the bar for the RDL's. Wonder if he'll stick around for awhile?
Great job on the workouts. BSS are very hard by themselves, add the overhead press and they are pure evil. Your doing great!, keep up the good work and great attitude.
Fatloss II
Workout A3 (finished at 9:30 pm; elapsed time (excluding pre- & post-stretching: 35 min 30 sec)
45 sec rest between sets, full rest between supersets
Front squats (crossover grip) 3 x 10 x 89 (-11 lbs) Dumbbell prone incline bench row 3 x 10 x (2 x 33lb dbs)* (+8 lbs ea)
Supine hip extension w/ leg curl 3 x 10 Barbell push press 2 x 10 x 67 lbs, 1 x 10 x 72 lbs
Dynamic lunge 2 x 10 x (bw + 61 lbs), 1 x 13 x (bw + 61 lbs) (+5 lbs) Upper body Russian Twist 1 x 10 x bw, 1 x 10 x (bw + 2 3lb dbs), 1 x 10 x (bw + 2 5lb dbs)
extra: bicep curls -- 2 33 lbs dbs: 5 low, 5 high, 5 full range (to failure)
*******
Had some back tenderness today going into this workout (funny, since I hadn't worked out in several days!), so I backed off the weight on the front squats and push presses.
Added weight to the rows and lunges, as well as to the twists (just for fun). Felt like I could have added a lot more weight to the squat and push press, but for the lower back.
This was a fun workout and went very well -- it's the B workout that kills me, particularly the BSS. I'm thinking about subbing in something else for the single leg work just to see if it affects my enjoyment level...
I hope the push presses went better than ever before!
Thanks Lisa!
They did go better today (I missed yesterday due to scheduling problems..). Mrs. LJ watched the videos you sent with me, then she went out and watched my form. Turns out I was pushing the bar way too far back at lockout. Now, I'm stopping at what feels like just over my head, but is in fact slightly behind. Also, I'm really concentrating on tightening my core before the lift.
These felt great today, and like I could have pushed more weight. But, the lower back was feeling tender, so I held off.
What are your thoughts on subbing for the BSS in FLII? I don't mind the work involved, but the pain in the top of my back foot and instability is very distracting and just doesn't seem worth it. (Or am I just whining? If so, tell me -- I can take it! ) I'm thinking about trying single leg squats off the bench -- shouldn't it provide roughly the same quality of work?
Lisa's Energy System Drills with hip mobility and core emphasis Slow jog down and back Cradle walks down Opposite hand heel to butt walks back
10 bw squats in place Spiderman Climbs, 10 to each side One-leg RDL forward, same side hand to floor Reverse lunge walk with twist (twisting to same side as forward leg) back
10 each side Cross-body mountain climbers Overhead lunge walk with side bend (bending to same side as forward leg) down One-leg RDL backward, contralateral hand to floor outside of foot, back
10 T-push-ups Lateral lunge walk right (trailing leg remains straight) down Lateral lunge walk left back Inchworm - 10 reps Skip down and back High knees down and back
10 deep wideout drops Straight leg kick down Butt kicks back Mountain climbers 10 each side Lateral shuffle right down Lateral shuffle left back Carioca right down Carioca left back Carioca with step-over right down Carioca with step-over left back Power skip down and back
****
Finished: 6:10 am
Total time elapsed: 17 min 51 sec (down 34 sec from last time)
Done at half-court length (same as last time).
No drill sergeant this time.
Note to self: be sure and pick up the pecans from the driveway BEFORE starting...
Fatloss II Workout B3 (start at 6:45 am, elapsed time w/o warmup & stretching: 38 min 30 sec)
45 sec rest between sets, full rest between supersets
Snatch-grip deadlift 1 x 10 x 72, 1 x 10 x 89, 1 x 10 x 111 lbs
T push up 3 x 10
Bulgarian Split squat with overhead press 3 x 10 (with 10 lb dbs) Inverted row with palms inverted (subbed for chinup) -- - 6, 6, 6
Romanian deadlift -- 3 x 10 x 89 lbs (did bent over row on first 5, 5, 8) Lower body Russian Twist -- 1 x 10, 2 x 12
Bonus: bicep curls with 33lb dbs -- 3 low, 3 high, 6 full range
*****
First free weight lifting since last week -- spent Saturday through Tuesday packing and moving a relative's two bedroom house, along with Mrs. LJ (she's a little hoss!). Workout equipment included an appliance dolly and a 17' U-Haul. Lots of heavy lifting, and I felt strong throughout -- felt pretty great, actually!
My forearms were pretty sore from hauling heavy furniture with the dolly, and I really felt weakness there during the deads and Romanian deads today. Even so, was able to add weight to the deadlifts and add-in the prescribed bent-over rows for at least part of the Romanian deadlift sets.
Finished: 6:15 am
Total time elapsed: 17 min 32 sec (down 19 sec from last time)
Done at half-court length (same as last time).
No drill sergeant this time.
Hot and muggy outside, no wind. Like working out in a sauna.
) -- I had to keep scooting back to get clearance!
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) I'm thinking about trying single leg squats off the bench -- shouldn't it provide roughly the same quality of work?
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