Step-ups (New machine: Couldn't find 17" step, tried bench -- too unstable and went to ask where step was. Was shown an alternative: a machine made for stepping. AND it has attached resistance cables but I didn't use those. Mgr said not a lot of people use this machine because they don't know how)
1 set @ AMRAP
Setup: Step machine at approx 17"; Dumbbell weight (1 each hand); continuous L Leg then R Leg
S1: 20#x16
Weight was intended to be 15#, but I didn't look at my log. So seems the shoulder press/lunge weight was in my head
Jackknifes (ball of feet on ball/top of feet on ball):
1 set @ AMRAP
S1: BWx9 S2: BWx15
Had the bright idea to take off shoes and socks. 1st set ended when I tucked forward and my feet rolled right off ball in front. I landed upright, stood up, and started over immediately with top part of foot on ball.
After Workout: Food, then computer, then Cool down.
Cool down: 20 minutes yoga (on-demand).
"felt" later: Connective tissue: R. Elbow, L. elbow, R. ankle front; R. shoulder top.
Songs of the Day: Only played 3 songs
Duck Down! by The Roots
Try Again by Aaliyah
He Wasn't Man Enough by Toni Braxton
Tempo 93, 93, 88 bpm
*************************
Still left my DNA on the floor.
That back-to-back push-up, seated row, holding dumbbells for step-ups, and jackknife very clearly showed that my connective tissue will be very well-served by rest week
From now on 1st set of push-ups is going to be AMRAP because I want to get to being able to do all reps specified.
I'm satisfied that I will be finishing this stage without harming myself.
Workout B still scheduled for Saturday.
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 02-12-2008 at 07:58 PM.
Reason: fix jackknife reps
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Where do you feel you made the most improvement?
WORKOUT A: Push-ups.
Originally, I started doing push-ups about 1½ years ago. But I was using the hands wider than shoulder position. When my arms would tire, I'd drop to knees. Then one day in kickboxing, the instructor asked us to do them with hands under shoulders, which she then progressed to putting 1 leg up in the air. After doing 2 with my hands under my shoulders, I immediately dropped to my knees. I've wanted to master these ever since.
I think I should have started on the floor instead of with 30°. This is because seems to me that the push-up requires both strength and forced muscle control (mental focus) to master. When you think the last one is going to fail, you have to push through this in order to make any progress.
Right before answering this question, I dropped to try some close-hand (triangle gap) push-ups and triceps push-ups on floor no knees. I did 4 right off the bat. I would have never just tried these if I hadn't figured that some of the strength and focus I got from doing the shoulder width ones would carry forward. However, I know that I would have to work up to doing more than 4 and now I know how.
It's funny because I just tried the T push-ups and I didn't find then harder than the straight ones. I think it's because I've done side planks and was comfortable in that position.
Any way, I shouldn't be doing stuff w/o warming up, so I'm going to quit.
__________________ Just because your mother thinks you're special doesn't mean I do
Where do you feel you made the most improvement?
WORKOUT A: Push-ups.
Originally, I started doing push-ups about 1½ years ago. But I was using the hands wider than shoulder position. When my arms would tire, I'd drop to knees. Then one day in kickboxing, the instructor asked us to do them with hands under shoulders, which she then progressed to putting 1 leg up in the air. After doing 2 with my hands under my shoulders, I immediately dropped to my knees. I've wanted to master these ever since.
I think I should have started on the floor instead of with 30°. This is because seems to me that the push-up requires both strength and forced muscle control (mental focus) to master. When you think the last one is going to fail, you have to push through this in order to make any progress.
Right before answering this question, I dropped to try some close-hand (triangle gap) push-ups and triceps push-ups on floor no knees. I did 4 right off the bat. I would have never just tried these if I hadn't figured that some of the strength and focus I got from doing the shoulder width ones would carry forward. However, I know that I would have to work up to doing more than 4 and now I know how.
It's funny because I just tried the T push-ups and I didn't find then harder than the straight ones. I think it's because I've done side planks and was comfortable in that position.
Any way, I shouldn't be doing stuff w/o warming up, so I'm going to quit.
Gotcha, and I agree, too. Hands-under-shoulders push ups are way harder, and I tend to go with a wider stance; I tell myself that this is to increase my ROM, but maybe I'm a weenie. I'm determined to someday do a 1-handed push up and to bench press my bodyweight-- with my back the way it is, I might suddenly have a lot more time on my hands to work on these! I also didn't find the T-style much harder than regular, and am going to try them next week with a weight in each hand... maybe a combo Renegade Row with T-style push up...
I think push ups are such an important exercise, a true measure of strength AND kinesthetic awareness.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Kickboxing for Dummies (DVD): 39 min
Yoga Stretch (2nd half all * wo TV): 15 min
I bought this DVD for the tutorial demonstrating kicks and punches used in kickboxing in order to prepare for cardio kickboxing class. However, I never did the accompanying workout. I liked it. The music and tempo are slower than Turbojam, however, the routines are not playing. Glad I did it. Quads were feeling the AMRAP workout and were nicely worked out by this routine.
__________________ Just because your mother thinks you're special doesn't mean I do
Woke up this morning and noticed vein popping. Has gone down about an hour after getting up. Did a web search and came upon an article with information that I want to keep handy.
Don't like vascularity although I am still fascinated about how my body is responding. Joint connective tissue (especially on Right side) is still noticeable. Both wrists pop upon initial rolling.
Stage 1 Workout B will be done this evening. Full rest week then will cut the number of weightlifting workouts to 2 per week and note any differences.
When competing, bodybuilders always ensure that they have increased vascularity on the day of the contest.
Bodybuilding vascularity is a condition where the veins on the muscles look more prominent and visible. However, female bodybuilders are not particular about this, as aesthetic body symmetry is more important. Furthermore, a female with high vascularity looks quite awkward.
There are a few tricks of the trade to ensure increased vascularity on the day of a competition. One way is to lift weights to pump blood to the muscles, just before a competition. Muscle pumping will slightly increase muscle size and significantly enhance muscle vascularity. By practicing posing and flexing, competitors can also increase vascularity. Alternatively, some use posing oil such as Pro Tan Hot Stuff, a menthol-based oil to enhance vascularity while on stage.
About 4 to 6 weeks before a competition, bodybuilders will start a special dieting program consisting of fat loading, carb loading, sodium loading and depletion to increase muscle density and increase bodybuilding vascularity. This is known as "Peaking".
Fat loading involves increasing fat oxidation to provide energy instead of using carbohydrates, thereby conserving carbohydrates and enhancing performance.
Carb loading increases carbohydrate intake to prevent the onset of muscle fatigue during the competition. High carbohydrate supplement drinks are used for carb loading.
Sodium loading/depleting method will initially induce the body to retain water, and then during the low sodium intake days (just before the contest), water will be flushed out of your system resulting in a skintight look.
Vascularity improves a bodybuilder's chance of winning a competition as it enhances the overall impression of a bodybuilder's physique. Without a doubt, it helps to score points in contests and it certainly pays to see that a certain level of vascularity is achieved on competition day.
Article Edited for grammar and clarity
__________________ Just because your mother thinks you're special doesn't mean I do
Saturday: 02/09/2008: NROL4W Stg 1, WO B (I'm Special)
Bye, Bye Stage 1. I don't think I'll miss you.
************************* NROL4W STAGE 1, WORKOUT B
Pre-workout:
Played with creating BW dance intervals. Did some stuff I like.
Warm-up:
3-min stationary bike
Y squats; twisted row with lunge; walking hamstring; hip circles (out & in); arm circles; back rolls; arm shuffle ups; warrior 1 with twist; back leg extensions; 1 glute bridge; 2 easy cobras
Nia (60 minutes).
Today's lesson explored the three planes of movement using the routine from last week. Changing the focus of the lesson made the routine seem fresh and new. Stayed mostly in the middle plane. Lesson was fun and made me sweat.
__________________ Just because your mother thinks you're special doesn't mean I do
During stage 1, I discovered a new love/appreciation for my body's way. My focus was nurturing my body so that I would not experience intense discomfort. Well, my body still experienced discomfort but in a manner that let me know that it was adjusting to its new experience.
Body imbalance can be a very subtle occurrence, however, the use of dumbbells and barbells in a total body program is sure to find them. I have an old injury (2006) where I was in hero's pose (feet under butt, knees forward) and got up off the floor FAST. The inside of my right knee immediately bruised, swelled, and was tender. I went to an orthopedic surgeon for PT in 2007 as my knee ached after a long period of approx. 30° inflection and was told it seemed like I have a minor case of meniscus irritation in addition to hyper-extended knees. I was told to strengthen supporting muscles in leg. Now I no longer experience inflection aching, however, knee aches after squats and lunges (just not as long). I think that this, in addition to, the right side being my dominant side is why my aching in my connective tissue on the right side is more noticeable than the left.
I believe I have now found why my body did not respond the same to only dancing as it did to dancing & exercise. When I just danced, I focused on getting the movements in order and right. When I started going to exercise classes, I didn't focus on getting the move right all the time. Therefore, I moved with more intensity. The more I did something, it never seemed to get any easier. I realize thats because I never stopped moving intensely in exercise class. Therefore, even though I haven't been doing as much cardiovascular movement, when I do it, I still can do it intensely.
We are told that in order to preserve the body through old age we have to do purposeful strength, flexibility, and cardiovascular movements. In completing this stage, I've found that I've put less focus on the flexibility and cardiovascular movement. I had to purposefully add in much more flexibility movement than I used to need to and my muscles (especially hamstrings) required more nurturing. Every time I focus on one aspect of fitness, one of the others is suffering.
Weightlifting is just like any other exercise activity. I must make it fun in order to continue. I know I need music. However, I love looking at my logs and determining what the challenge will be in the next workout. Then making adjustments given my body's state at the time of the next workout. It's like a good logic puzzle with dynamic feedback.
Strength wise, I'm sure I have gotten stronger. However, I like that it appears to be incremental gains. I'm aiming to incorporate weightlifting into a balanced space in my life, therefore, as I adjust to focus on all aspects of fitness, I don't believe that I will be distraught from losing strength gains as I find the balance.
__________________ Just because your mother thinks you're special doesn't mean I do
Self-hate is self-defeating, but self-acceptance is empowering.
I'm coming in here today just to read this
I'm still struggling to come to terms with not being able to move (as I want to, and am used to), and yet hating myself for being such a baby about things. It could be so much worse.
Anyway. I appreciate your signature. I might need to "borrow" it often these days.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Tom & Tracey: Thank you for being my cheerleaders. I enjoy the company and you know all girls like to think they did something worth cheering.
Tom: I did analysis above because of your question. I'm going to do one at the end of each stage. Thanks.
Greg: I don't get drunk (in public) so I'd still have my embarrassment filter active. I've never been told not to sing, but I know I wouldn't make a living at it.
__________________ Just because your mother thinks you're special doesn't mean I do
I got that saying from the Nia Technique book. I found it while I was in the waiting room waiting for my car service to be finished. I said "wow" out load and started smiling and immediately noted the page. I'm glad you find it meaningful as well.
__________________ Just because your mother thinks you're special doesn't mean I do
Congratulations on finishing Stage I. That is one of my favorite things about discovering new rules. Before I would lift weights twice or three times a week and basically always do the same thing. I love the feeling that I am finishing something and starting something new all the time. Keeps it fresh! I enjoyed your analysis as well.
Did you miss my feat? I couldn't come up with a Diane-like expression to go with it. Thanks for the congrats.
Quote:
Originally Posted by DanceDiva
Extra: Front Squat/Push Press: 1 x 2 x 45#
1st attempt pushed up on my toes and almost threw bar and pitched forward
2nd attempt did not go up on toes. Felt better. Had no problem getting bar in the air but forearms and wrists are tired from workout.
Hi Leah,
Thank you for the congrats. I'd never done a weightlifting routine, but I can relate to the boredom factor. Every time I see something cool on the Internet or tv, I keep saving it for future use. But experience-wise, I've been in classes where the fitness instructor did nothing to motivate me or make the class fun or fresh. And I don't go back to that class.
I'm glad I did the analysis. I think I'll like looking back on a fresher perspective of what I've experienced.
*****************************
P.S. I've been asleep ALL DAY -- AND MISSED THE REST OF THE SUNSHINE. I guess I got a jumpstart on some cell rejuvenation.
__________________ Just because your mother thinks you're special doesn't mean I do
Did you miss my feat? I couldn't come up with a Diane-like expression to go with it. Thanks for the congrats.
Quote:
Originally Posted by DanceDiva
Extra: Front Squat/Push Press: 1 x 2 x 45#
1st attempt pushed up on my toes and almost threw bar and pitched forward
2nd attempt did not go up on toes. Felt better. Had no problem getting bar in the air but forearms and wrists are tired from workout.
I did miss it! Egads, I'll have to watch out for that one. Knowing me, I'll end up decapitating the UPS man or something. Lots more cuss words ahead for me!
Hi! It looks like you've been making a lot of progress with the program. Congratulations on finishing the first stage! I really liked reading your analysis, and think its great that you are focusing on loving and nurturing your body. Everyone should have that type of mindset.
I gave only one goal for rest week: create 2 interval programs (which I haven't done yet). I'm didn't specify anything else. This is my rest week outline.
I use several sources for yoga. I prefer the more fluid versions of yoga, however, most yoga is set to music that doesn't move me and the moves don't move to the music -- I find this boring on a regular basis, but once in a while is fine. The music and the dynamic movement are part of the reasons why I love Nia.
These are my sources for yoga -- in order of most to least favorite:
Namaste Yoga: FITTV (the narrator's voice is soothing to me)
Yoga (Cable on Demand): usually can find at least 1 routine I want to do; 20 min or less; no commercials
Yoga DVD: I have 2 from the YogaFit brand. I like these but don't do them often because the routines are 54, 43, & 60 min with no shorter versions
Group Class at Yoga studio
Group Class at Gym
__________________ Just because your mother thinks you're special doesn't mean I do
I use several sources for yoga. I prefer the more fluid versions of yoga, however, most yoga is set to music that doesn't move me and the moves don't move to the music -- I find this boring on a regular basis, but once in a while is fine.
I used to teach YogaFit, and this was my biggest complaint! I could never find music that I really liked, that fit with what I wanted, or what my class wanted, to do.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Thursday: 02/21/2008: NROL4W Stg 2 Test Drive (Rest Week)
Carrying book around gym was easier than I thought.
Protocol Followed:
No designated rest periods. Rest period encompassed double-checking book for form.
Exercises listed in order done. Done in this order for equipment proximity/convenience
I chose an initial weight to try before heading to gym. Modified as deemed necessary.
Performed 1 set of 10 except Hanna.
When more than 1 weight specified, 1st weight stopped in 3-8 rep range except woodchop. In the case of woodchop, all reps performed on 1st side then 2nd.
No pre-set warm-up set performed
General and Sport-specific warm up done @ home
Workout:
(LBS)......................... Target....Wt 1....Wt 2
--------------------------------------------------------
.1....Fr Squat/Push Press.......56.......45......5 6
.2....WG Deadlift from Box......78.......78
.3....Cable Hor. Wood Chop......50.......30(R)...35( L)
.4....Bulgarian Split Squat.....22.......22......33
.5....Swiss-Ball Plank..........--.......30 sec
.6....Prone Cuban Snatch.........8........8..... ..5
.7....Incline Reverse Crunch....--
.8....UHG Lat Pulldown..........70.......50. .....70
.9....Reverse Lunge /w
.......Forward Reach.............8........8.......8
10....Hanna Side Flexion 3......--
(e): weight per each dumbbell (1 per hand)
Notes:
Front Squat/Push Press:
My wrists really don't like this bend back
When I was doing the deadlift, I saw red marks on my collarbone from this exercise. I guess I will wear a turtleneck/sweatshirt.
WG Deadlift from Box:
Will increase weight to 89#.
Had no problem I think because when doing Stg 1 deadlifts, I had smaller weights but put the bar on the cage bottom instead of its low rung.
Cable Hor. Wood Chop:
I was able to increase the weight on the left side because I got the feel for this exercise.
50 lb target was guess and it turns out too ambitious
Bulgarian Split Squat:
Used barbell plates held in front
Didn't feel hard so I increased weight. That weight wasn't hard either but will start with this weight as I don't know how I'll feel during workout
I don't find this exercise a torture
Swiss-Ball Plank:
The hardest part of this is settling on the ball
I stopped when my arms got tired
Will start stage with regular plank. If I can hold it for specified time, will move on to this
Prone Cuban Snatch:
This exercise is not playing
When I first laid down found my boobs wanted more bench padding -- I folded over my towel and used that.
5 lbs felt much easier. Will start stage with 6 lbs.
Incline Reverse Crunch: Will use this variation
UHG Lat Pulldown:
Started with initial weight to see how movement felt
I chose the right target weight
Reverse Lunge /w Forward Reach:
I had to step back less in order to keep my working leg hip from going lower than parallel
Had no problem reaching my front foot
Not sure why book specified using a light weight here (especially since it didn't suggest using a light weight for the Cuban snatch)
Side Flexion 3
I had to watch this exercise constantly and even then sometimes lifted my knee before flexion or my arms weren't kept close to head
This exercise with the 5 sec hold is BORING AS HELL
Although I could do the exercise, since I had to watch it so much, I'm going to do Flexion 1, then Flexion 2, then 2 workouts with Flexion 3. By then, I hope to not have to watch form so much
Sweat and got a good workout. I'm glad I decided to do the test run. Feel like stretching but nothing is sore.
__________________ Just because your mother thinks you're special doesn't mean I do
Tuesday: 02/12/2008: NROL4W Stg 1, WO A (I'm special)
Saturday: 02/09/2008: NROL4W Stg 1, WO B (I'm Special)
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