NROL4W STAGE 1, WORKOUT A Warmed up at home jogging back and forth down hall. Was reading one of the links Lisa~ listed and found an article "Hamstring Dominance" so I decided to incorporate some of those exercises into the warm-up. After jogging did Glute Bridge (twice), Single Leg Glute Bridge (once each leg), Clamshells (with mini band) modified leg back to fire higher in glute, and a few BW squats. These exercises are from the "Activate" (turn on glute) stage. Next wo, I'll incorporate some of the "Integrate" (work glute) stage.
Barbell Squat:
Warm-up: 67#x8
S1: 78#x12. S2: 78#x12
In between sets, did hip flexor stretches.
Alternating Sets:
30° Push-ups: S1: 12. S2: 12 S1: slowed at 11. S2: slowed at 7. At the end of S2, felt in R shoulder. Also felt R arm was the one pushing hardest to finish this set.
Seated Row: S1: 60#x12. S2: 60#x12
Felt both sets in arms (triceps) but not as much as last A wo.
Alternating Sets:
Step-ups (reps both legs, 10# dumbbells, both sets high step) (+2 lbs):
S1: 12. S2: 12. S1: 4 breaths between leg change. Heart rate very elevated. When I got to R leg, leg & hip didn't want to do this. S2: 6 breaths between leg change. R leg & hip fine to begin felt in R leg @8.
Jackknifes (performing with feet instead of shin on ball):
S1: 6. S2: 14 S1: Did while still winded from step-ups. Didn't establish balance from start. Felt unbalanced throughout. Made it to 6 before feet came off ball. S2: Waited 2 minutes to come down from step-ups. Established balance with shins on ball, then rolled to feet and re-established balance. Added the 4 to make up the 4 missed in the first set.
Cool down: 10 minutes of stretching. Added fire hydrants for glutes. Also extended glute stretch.
After Workout: Sweaty and feeling good. Waited late and went to gym during busy time and happily had no wait time for equipment.
Muscles "felt" this evening: Triceps, lats, and glutes. Hamstrings good. Will continue warm-up, cool down additions.
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Finally ordered an MP3 player. I can't wait for it to get here. The gym preset music channel is not my cup of tea.
Been thinking a lot about the weight to use in these workouts. I really wish that the book would have had a discussion about when enough is enough. What if an exercise primary targets a muscle I think is sufficient size/strength? How am I supposed to determine if the weight I chose is one that will cause muscle growth, reduction, or maintenance.
For me, this stage is too long or two workouts are too short. I'm ready to do something else.
__________________ Just because your mother thinks you're special doesn't mean I do
Finally ordered an MP3 player. I can't wait for it to get here. The gym preset music channel is not my cup of tea.
I think Lou Schuler said in TAP: no matter which gym you go to, the music sucks. Good move on getting the MP3 player.
Quote:
Originally Posted by DanceDiva
Been thinking a lot about the weight to use in these workouts. I really wish that the book would have had a discussion about when enough is enough. What if an exercise primary targets a muscle I think is sufficient size/strength? How am I supposed to determine if the weight I chose is one that will cause muscle growth, reduction, or maintenance.
This is just a very general rule of thumb: if you can finish all your reps/sets easily, then go up. You should be just barely able to finish all your reps/sets, or perhaps miss a rep or two near the end, then work on getting all of them. Once you can do them all for two workouts, go up again.
Loved the gawker story about the guy who was dumbfounded to see a woman doing deads. Nice!
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Stingo: Thanks for saying I look like I can dance. I've never been in a class that did Bulgarian squats, so I guess I'll find out what I think of them with NROL4W. I have tried them and didn't have any problem getting down and up. Also I had done renegade rows in a class (just didn't know they had a formal name) and really liked them.
RE Gawker: I guess I'm just getting old. My only thought was I know he should know better than to be so rude.
Quote:
Originally Posted by RacerBill
This is just a very general rule of thumb: if you can finish all your reps/sets easily, then go up. You should be just barely able to finish all your reps/sets, or perhaps miss a rep or two near the end, then work on getting all of them. Once you can do them all for two workouts, go up again.
I can understand this.
However, I've never done a formal weight-lifting regimen. I started this program to find out how strong I am (mentally and physically), but I have no goal of how physically strong I should/need/want to become. So in my mind is something along the lines of "If I can do X number of an exercise with Y weight, then I know my body is working well." And I don't know how to figure out X and Y. Then if I could figure out X and Y, I don't know why I should go >Y. I hope that made some semblance of sense.
__________________ Just because your mother thinks you're special doesn't mean I do
This was supposed to be a NROL4W day. However, I ended up having eyebrows done and a facial w/mini-massage. I started to do workout in the hour beforehand, and even started the warm-up music, but decided that I didn't want to do at home or be rushed. Felt so wonderfully relaxed after facial, decided to make this a mind-body day.
Stretch Fusion: All-Star Workout on FIT TV. Warm-up then full-body stretch. After commercials, probably 45-minute workout. This workout was wonderful. I wish I had this on DVD.
Kickboxing (@ gym): Decided that I felt like moving. Was nice. However, I was in a dancing mode, so I turned some of the segments into hip-hop. Much fun.
Came home, cut-up stuff for dinner, then got in bubble bath. Had dinner afterwards. Gonna connect with husband who is leaving tomorrow.
MOOD: Mind-Body connection achieved -- Blissful.
__________________ Just because your mother thinks you're special doesn't mean I do
Warm-up: Low intensity version of 20-minute Cardio Party Turbojam followed by Glute Bridge (twice), Single Leg Glute Bridge (once each leg), Clamshells (with mini band) .
Barbell Deadlift:
WU1: 45#x8. WU2: 67#x8
S1: 89#x12. S2: 89#x12 (This weight is challenging my form so will stay with it until I believe form solid)
Alternating Sets:
Dumbbell Shoulder Press (15# in each hand):
S1: 12. S2: 12
Wide-grip lat pulldown: S1: 60#x12. S2: 60#x12
The first set of these I felt more in biceps and triceps. Second set didn't feel in arms until 11. I am going to add warm-up.
Did not feel lats until in the middle of 2nd set of Dumbbell Shoulder Press.
Alternating Sets:
Lunge: (Alternating legs, 15# db each hand):
S1: 12. S2: 12
Heart rate was very elevated, however, did not challenge my legs.
Swiss-Ball crunch (hands behind neck):
S1: 10. S2: 10
These are too easy.
Stretching: None except hip flexors (20-seconds each).
Next Workout: Do in gym with same weights. Add warm-up set for wide-grip lateral pulldown.
__________________ Just because your mother thinks you're special doesn't mean I do
Keep up what you are doing because it is obviously working. I hesitate to comment on women's bodies but be proud of your muscles. You have a fit dancer/athlete body. That is a beautiful thing.
Ha, Ha. I love Ms. "You can do anything for a minute" except for step. You would think someone who likes to dance would like step. However, it just never appealed to me. Thanks for the heads up.
__________________ Just because your mother thinks you're special doesn't mean I do
Ha, Ha. I love Ms. "You can do anything for a minute" except for step. You would think someone who likes to dance would like step. However, it just never appealed to me. Thanks for the heads up.
My DH calls her "that mean, short little german lady" - I told him he's just a-feered of her!!!!
I had to work myself up to do this workout. My lower back has been burning for 2 days since the last B workout. And my upper back feels like it needs stretching every time I put my arm up. No soreness though, however, I knew that deadlift form was challenging me. Now that I've seen the axis of what's supposed to line up from the pretty picture on the Starting Strength book, I'm so ready to do these again but haven't.
So I kind of had a rest day Friday. However, I started looking at that Never Gymless book -- should have backed away. I tried Grasshoppers and Squat Thrusts with a Jump. I think my intervals (when I start them) are going to be much more interesting.
So Saturday, I did the All-start workout stretch again and went to the gym at night. Felt strangely exhilarated during the step-up portion of this workout.
************************* NROL4W STAGE 1, WORKOUT A Warm-up: Warm-up section and start of "Total Band Workout" video which includes lateral steps using resistance band (considered this enough glute activation).
Barbell Squat: 3 sets of 10
Warm-up: 45#x8 S1: 78#x10. Did at a 1 down/3 up count. S2: 78#x10. Did at a 2 down/2 up count. Much harder S3: 78#x10. Did at a 1 down/3 up count. Slowed significantly @7
Alternating Sets:
Push-ups (on the floor): 3 sets of 10 S1: BWx8 S2: BWx6 S2: BWx4
Well, seems like a pattern here. Each last rep was fought for. 1st 2 sets seemed like R. arm did the fighting. Last set felt L. arm fighting. Given the results of these sets, I'll be doing push-ups from the floor from now on.
Seated Row: 3 sets of 10 S1: 60#x10 S2: 60#x10
S3: 60#x10. Only tired in this set (last 2 reps)
Felt all sets in biceps not back.
Alternating Sets:
Step-ups (reps both legs, knee-high step, dumbbell weight each hand): 3 sets of 10
S1: 15#x10. Had intended to use 12#, however they didn't have weight (+ 5) S2: 15#x10. Slowed @7 R. leg (last leg)
S3: 10#x10. First leg seemed easy and quick. However, again slowed @7 R. leg
Jackknifes: 3 sets of 12
S1: BWx12 (shins on ball). Intentionally chose shins on ball because I didn't feel like balancing. S2: BW#x9 (feet on ball). Intentionally chose feet on ball because I thought I should man up.
S3: BW#x8 (feet on ball)
Sweating at the end of each of these sets, but really peaceful.
Cool down: 10 minutes of stretching. 10 minutes foam roller. Had to make sure to stretch calves (felt because of squat thrust jumping from night before)
After Workout: Shower then food.
Muscles "felt" later: Lats, traps, Rhomboids, low back (which feels better than before workout but still burning).
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My body now always feels like at least one muscle needs stretching or is tingling like I have spidey senses.
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 01-20-2008 at 03:29 PM.
Reason: fix count & format
Nia (60 minutes). Was very peaceful and freely flowing. I danced as if I was hypnotized. Was very good for blood flow to my muscles.
Got back and called B&N about my book (which is now falling apart at p. 153). Got a no-hassle replacement that I opened and checked for good binding in store. However, now have to go back and write in it.
__________________ Just because your mother thinks you're special doesn't mean I do
if you want to "feel" seated rows more in your back - try to think of pulling your elbows back and just let the bar follow - rather than thinking of pulling in your hands. at least that's a trick I use. Same with pulldowns - cue off elbows rather than the bar itself. Or think of your midback on the rows - but the elbow cue works better for me.
Tracey: You so have me pegged! Thank you for the smilies. LOL. I love them.
LisaS: I'll try that. What I have been doing is pulling harder and still didn't feel like my shoulder blades were pulling together. Otherwise, I'll have to rely on the kindness of a stranger (gasp) to look for me.
__________________ Just because your mother thinks you're special doesn't mean I do
Tracy & Mel: That workout was fun -- and looks like it was also just as effective as the rest of them (see below).
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Well, it seems that my lower back "burning" was Muscles soreness, and my lower back felt it quicker than everything else.
Last night when I lying in bed, it felt like every muscle on the back side of my body except my lower back and forearm was "burning." I put on icy hot from neck to ankle in order to get comfortable. Well, at least now I know that I've been challenged.
__________________ Just because your mother thinks you're special doesn't mean I do
This workout happened a lot later than I expected because I got my mp3 player in the mail. I fooled with this thing for 3 hours before I could get the music into it in the order I wanted and push play and go. The back and forth on this thing are not intuitive. However, the radio and music play beautifully. Then I had to go get an armband because the one I was sent did not function with the carrying case as specified. I am really getting too old to be fooling around with little gadgets and unresponsive tech support.
************************* NROL4W STAGE 1, WORKOUT B
Warm-up: Warm-up section and start of "Total Band Workout" video which includes lateral steps using resistance band. Once in the gym and put on mp3 player, knee pads, and gloves felt I needed to warm up some more, so I went into the Group X room and did some dancing, punching, and kicking.
Barbell Deadlift: Warm-up: 78#x8. (This was going to be 67#, however couldn't find another small plate) S1: 78#x10. (-11) S2: 78#x10. (-11) S3: 89#x10.
Alternating Sets:
Dumbbell Shoulder Press (weight db in each hand): S1: 15#x10. S2: 15#x10. S3: 15#x10.
Wide-grip lat pulldown: Warm-up: 40#x8. S1: 60#x10. S2: 60#x10. S3: 70#x10. (+10: was only a little harder; did not tire)
Alternating Sets:
Lunge: (Alternating legs, weight db in each hand): S1: 15#x10. S2: 20#x10. (+5: was only a little harder; did not tire) S3: 15#x10.
Heart rate was very elevated, however, did not challenge my legs.
Swiss-Ball crunch (hands above head): S1: BWx12 S2: BWx12 S2: BWx12
A little harder but still easy.
Cool down: Kick line kicks side then 10 minutes of stretching.
After Workout: Bath with protein shake then food.
Muscles "felt" later: Lats, low back (not burning).
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I absolute LOVED doing this workout to my own music. I danced during my break periods. Already planned what I'll listen to next workout.
__________________ Just because your mother thinks you're special doesn't mean I do
This workout happened a lot later than I expected because I got my mp3 player in the mail. I fooled with this thing for 3 hours before I could get the music into it in the order I wanted and push play and go. The back and forth on this thing are not intuitive. However, the radio and music play beautifully. Then I had to go get an armband because the one I was sent did not function with the carrying case as specified. I am really getting too old to be fooling around with little gadgets and unresponsive tech support.
Darn modern technology!!!! I usually just give stuff like that to my son - he figures it out in about a minute!!
01/14/2008: NROL4W Stg 1, WO A4
01/16/2008: Kickboxing (cardio)
Linear Mode
