Friday: 03/07/2008: Free Dance (1.5 hr)
This was my first free dance. Unstructured dance to varying tempo. Loved it & dripping wet when finished.
Saturday: 03/08/2008: 2-mile walk (30 minute)
Preceded by 15 minutes yoga stretch. Nighttime walk with husband. Was going to do NROL4W workout this evening but didn't really want to. Enjoyed walk & rest of night.
Sunday: 03/08/2008: Nia (1 hr)
Stayed at low intensity throughout workout.
__________________ Just because your mother thinks you're special doesn't mean I 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
I'll take you all's word for it that my Bulgarian split squats are impressive. They still don't seem to be that big a deal to me. The only reason I picked the 55 lb (25 kg) plate is because I wanted to go up in weight from my practice wo & only wanted to hold one plate. The 25 kg plate was the next one I could find after the 10 kg plate.
Jane, I think the kg plates are made with a thicker depth than the lb plates because the plate diameter is only a bit wider than my chest so it's not uncomfortable to hold.
I am proud of going up (and succeeding) in most categories of that workout. However, I must say it is easier to pick higher weights when you actually look forward to the workout. Did I mention that once again I meet a stage where I like Workout B better? And these Hanna flexions are something else -- I actually think Hanna 1 is harder (or at least hits harder) than Hanna 2. I'm not feeling Hanna 2, but I promise I felt Hanna 1 for @ least 2 days.
__________________ Just because your mother thinks you're special doesn't mean I do
I thought that capri thing only happens to me! You seem to be making really good progress with the weights.
I posted the "short" version but it first started earlier in the warm-up. I kept saying damn I could have sworn this shirt was long enough. Then I kept tucking it in. Once I fixed my wardrobe malfunction, I could concentrate on the workout. At least I didn't cause the FCC to step in.
Quote:
Originally Posted by dillytl
Hi Tracey!!! Lookin' good in here!!
BTW - I bought that Morton Lite Salt stuff - tastes like salt! I haven't noticed much difference yet, but its only been a few days!
I went to the store & forgot this. Now that I have some decent info, I'm going to have to make a point of looking for it.
__________________ Just because your mother thinks you're special doesn't mean I do
I went to the Group X Lift class today to see how I would perform in it. I can't even name all the things we did, however, he did do one cool move where we did barbell biceps, then threw the bar up in the air to catch upwards & did overhead tricep extensions then circled the bar around behind & pushed it upward. I looked at the clock when we had 15-minutes left & didn't feel like I had been there 45 minutes. Didn't have to wipe my brow once. At the end felt like I had just been through a warm-up for a real weight routine.
On the plus side, the instructor asked where I'd been & told me how good he thought I looked.
__________________ Just because your mother thinks you're special doesn't mean I do
I went to the Group X Lift class today to see how I would perform in it. I can't even name all the things we did, however, he did do one cool move where we did barbell biceps, then threw the bar up in the air to catch upwards & did overhead tricep extensions then circled the bar around behind & pushed it upward. I looked at the clock when we had 15-minutes left & didn't feel like I had been there 45 minutes. Didn't have to wipe my brow once. At the end felt like I had just been through a warm-up for a real weight routine.
On the plus side, the instructor asked where I'd been & told me how good he thought I looked.
That is one of my favorite things about getting stronger, those moments where something that was once hard is easy and you are so impressed with yourself. And congratulations on the compliment from the instructor!
I went to the Group X Lift class today to see how I would perform in it. I can't even name all the things we did, however, he did do one cool move where we did barbell biceps, then threw the bar up in the air to catch upwards & did overhead tricep extensions then circled the bar around behind & pushed it upward. I looked at the clock when we had 15-minutes left & didn't feel like I had been there 45 minutes. Didn't have to wipe my brow once. At the end felt like I had just been through a warm-up for a real weight routine.
On the plus side, the instructor asked where I'd been & told me how good he thought I looked.
Sounds like NROL4W is paying off for you. Nice job.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
That is one of my favorite things about getting stronger, those moments where something that was once hard is easy and you are so impressed with yourself.
I know just what you mean & whole-heartedly agree.
Quote:
Originally Posted by stingo
Sounds like NROL4W is paying off for you.
I wouldn't say that. I would say that the NROL4W workouts are doing what they are intended to do.
__________________ Just because your mother thinks you're special doesn't mean I do
That I've had no payoff that I thought was big enough to attribute to NROL4W.
This program has Pluses & Minuses for me, and I've been on it long enough to see both consistently. I've met my goal of hanging out on the big boy side of the gym, and now I'm going to have to individualize my fitness routine to better suit me. I don't expect that to be a quick or easy process.
__________________ Just because your mother thinks you're special doesn't mean I do
I dedicate this workout to my buds, Drill Sergent Diane & 1st Sergent Kate. Found the culprit on 1-point row-- tiredness after exertion. Sets 1 & 2 still had some wobbliness even with mixed-up set order. However, Set 3 (after BW Step-ups) was perfect. When I added on weight for last set of step ups, I could feel difference as soon as I set up the 1-point row. In fact, I held the last rep of the last leg of the last set of 1-point rows just thinking of you! But that last set was perfect until that last rep.
Went to the gym today with the intention of going to a Hip-Hop class. I wanted to see if they were still fun. I prepared for this workout in case I wanted to do it after the class. If not, I was planning on doing a Kate-split today (you guys were definitely my inspiration for today). Class was canceled, so I was glad that I was already prepared to do a workout. I didn't miss a beat. Went right to preparing equipment in the room.
Decided before I left to mix up set order -- but this was modified as I got into the workout. The 2nd 2 sets of 1-point rows was added, the order was changed, and cable woodchops became straight sets.
************************* NROL4W STAGE 2, WORKOUT A (MODIFIED)
Warm-up:
Stationary bike (3 min.)
Y squats
Twisted row /w side lunge
Walking calf stretches
Walking Quad Pulls
Walking Warrior 1 /w twist
Arm circles
Riding stance Swan dive Hamstring stretch
Glute Bridge (1), 1-Legged Glute Bridge (1 each leg)
Workout: 2 sets of 10 reps, except plank: 2 sets of 60 sec
Workout Set-up:
Front squat / push press: dumbbells wt. per hand
Dumbbell 1-Point Row: dumbbells wt. per hand; L Leg ½ reps/R Leg ½ reps
Push-ups: On the floor
Step-ups: dumbbells wt. per hand; Step Class Step + 6 Risers; L Leg all reps/R Leg all reps
Static Lunge: dumbbells wt. per hand; Step Class Step + 1 Riser; Rear foot elevated; L Leg front all reps/R Leg front all reps
Plank: table-top on elbows
Cable Woodchop: Pulley machine /w rope handle
Workout:
Fr.Sq/Push Press:..25# x 10.....25# x 10
1-point Row:.......17.5# x 10...17.5# x 10(+2.5/+2.5)
Push-ups:..........BW x 7/3.....BW x 10
Step-ups:..........BW x 10......17.5# x 10(-15/+2.5)
1-point Row:.......17.5# x 10...17.5# x 10
Static Lunge:......17.5# x 10...BW x 10 (+2.5/-15)
Plank:.............BW x 65 s....BW x 62 s (+5s/+2s)
Woodchop:..........40# x 10.....40# x 10 (+5/+5)
__________________ Just because your mother thinks you're special doesn't mean I do
I thought of you today during my workout. You used to post songs with your workouts so that made me think of getting my iPhone set up for use during my prone cobras (and planks next time). I played some of my favorite songs on youtube right in front of my face and it was distracting enough for me to make it through.
I dedicate this workout to my buds, Drill Sergent Diane & 1st Sergent Kate. Found the culprit on 1-point row-- tiredness after exertion. Sets 1 & 2 still had some wobbliness even with mixed-up set order. However, Set 3 (after BW Step-ups) was perfect. When I added on weight for last set of step ups, I could feel difference as soon as I set up the 1-point row. In fact, I held the last rep of the last leg of the last set of 1-point rows just thinking of you! But that last set was perfect until that last rep.
Went to the gym today with the intention of going to a Hip-Hop class. I wanted to see if they were still fun. I prepared for this workout in case I wanted to do it after the class. If not, I was planning on doing a Kate-split today (you guys were definitely my inspiration for today). Class was canceled, so I was glad that I was already prepared to do a workout. I didn't miss a beat. Went right to preparing equipment in the room.
Decided before I left to mix up set order -- but this was modified as I got into the workout. The 2nd 2 sets of 1-point rows was added, the order was changed, and cable woodchops became straight sets.
************************* NROL4W STAGE 2, WORKOUT A (MODIFIED)
Warm-up:
Stationary bike (3 min.)
Y squats
Twisted row /w side lunge
Walking calf stretches
Walking Quad Pulls
Walking Warrior 1 /w twist
Arm circles
Riding stance Swan dive Hamstring stretch
Glute Bridge (1), 1-Legged Glute Bridge (1 each leg)
Workout: 2 sets of 10 reps, except plank: 2 sets of 60 sec
Workout Set-up:
Front squat / push press: dumbbells wt. per hand
Dumbbell 1-Point Row: dumbbells wt. per hand; L Leg ½ reps/R Leg ½ reps
Push-ups: On the floor
Step-ups: dumbbells wt. per hand; Step Class Step + 6 Risers; L Leg all reps/R Leg all reps
Static Lunge: dumbbells wt. per hand; Step Class Step + 1 Riser; Rear foot elevated; L Leg front all reps/R Leg front all reps
Plank: table-top on elbows
Cable Woodchop: Pulley machine /w rope handle
Workout:
Fr.Sq/Push Press:..25# x 10.....25# x 10
1-point Row:.......17.5# x 10...17.5# x 10(+2.5/+2.5)
Push-ups:..........BW x 7/3.....BW x 10
Step-ups:..........BW x 10......17.5# x 10(-15/+2.5)
1-point Row:.......17.5# x 10...17.5# x 10
Static Lunge:......17.5# x 10...BW x 10 (+2.5/-15)
Plank:.............BW x 65 s....BW x 62 s (+5s/+2s)
Woodchop:..........40# x 10.....40# x 10 (+5/+5)
One of the things I like most about the book / program is that I felt empowered by the simplicity of explanation, to perform/adapt the workouts at a level that I find suitable. And, the more I learn about my body and my strengths and (outside of myself) lifting in general, the more authority I can have over what I do. I feel like I've been learning this stuff for years, but that I'll never know everything I need to know; that's why this is all so much fun!
Tracey, I'm curious to see how you'll continue to change and adapt, but I also support your need to do so. You're very thoughtful and purposeful (I assume you are this way with everything you do) with your workouts, and I admire that. The book is great, but it's not one-size-fits-all; nor should it be.
Anyway, glad to see that I "showed up" in your workouts So bummed that I don't get to meet you this weekend, but will arrange to do so soon-- perhaps this summer?
(and, I was laughing at the thought of what might have happened if we DID meet, and you took me to the Hip Hop class-- you'd have seen my FABULOUS moves!)
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
I thought of you today during my workout. You used to post songs with your workouts so that made me think of getting my iPhone set up for use during my prone cobras (and planks next time). I played some of my favorite songs on youtube right in front of my face and it was distracting enough for me to make it through.
I love this. What an excellent idea, and I liked your choices too. I haven't posted a song in a while because I haven't changed the playlist. At the moment, the tempos are still good, however, now the songs aren't sticking out.
Quote:
Originally Posted by kfisherx
Uh.... Was he cute? Sounds like a little bit of flirtation going on there. Nice!!!
No flirtation was going on. I established a rapport with the Group fitness instructors whose classes I went to regularly because I talk to them during and after class about form & progress. He wanted to know what I had been doing since I hadn't been to his class because most people who return to a class usually don't look like they kept up a regimen in the interim. However, my flirtation meter has no problem picking up on those kind of conversational undertones.
Quote:
Originally Posted by kfisherx
Can you elaborate on how this program isn't suiting you and why you are feeling the need to customize? I am seeing this in more than one log.
Quote:
Originally Posted by Willie
One of the things I like most about the book / program is that I felt empowered by the simplicity of explanation, to perform/adapt the workouts at a level that I find suitable.And, the more I learn about my body and my strengths and (outside of myself) lifting in general, the more authority I can have over what I do. I feel like I've been learning this stuff for years, but that I'll never know everything I need to know; that's why this is all so much fun!
The program is not suiting my needs because it wasn't tailored to suit what I like to do and how I am built. Therefore, I am tailoring my fitness routine to take those into consideration. I highlighted this paragraph from Kate because she's summed up a lot of what I've been thinking. However, while she already presumed from the simplicity of explanation that she was empowered to adapt it, I was more focused on learning how to do the exercises and determining how I would be affected by the program as it was laid out.
During this period, I have not given other types of movement as much importance as I have this program. Therefore, now I will be more quick to change the order of the exercises if/when I feel it is necessary, and I will not be implementing intervals/body matrix portion at the end of a workout. I will do cardio separate from the weightlifting workouts and chose options based on what I enjoy. In some cases it may be intervals/body matrix, but if not, I'm not going to do those in addition. I will stop using stretching/flexibility movement as some kind of relief addenda to the end of a weightlifting workout. So I will plan to do it. In addition, since I already have sister thighs, I will stop loading up every set of leg dominant exercises. In this case, I prefer to modify the intensity of the exercise routine instead of cycling diet.
I also know that I am a dynamic environment, so I'll never be finished with trying, assessing, and modifying/adapting. But I like that.
__________________ Just because your mother thinks you're special doesn't mean I do
Nia (1 hour). Was up at 4 in the morning, so by the time class rolled around, I was wide awake. Left DNA on the floor.
NROL4W Body Matrix: Had the bright idea to decide to try this after class since I was already warm. Did it in the house. Got through static squats and static lunges. As soon as I hit the jump lunge, my thigh said ah, hell to the no! Stopped midway though jump squats -- time 3 min 23 sec.
Monday, 17 March 2008:
NROL4W Body Matrix: Rewind.
Warmed up in the house, then went Outside on deck. Pluses: Could see myself in the glass doors, deck has spring, AND it was wonderfully cool & breezy (47°)
S1: 2 min 12 sec (full 4 min 24 sec rest period taken)
S2: 1 min 59 sec (just walked around until felt cool)
Afterwards: Food.
Song of the Day: Duck Down! The Roots.
Stretches afterwards: quads, calves, hamstrings
Thoughts on Matrix:
Environment MUST be comfortable so that I don't get too hot (I was in tank top & shorts and still needed to have cool temperature)
Must have music for this sequence.
Would never do this after a weightlifting session.
Not sweating during matrix, but sweating afterwards.
Done by itself, I liked it.
__________________ Just because your mother thinks you're special doesn't mean I do
Wonderful workout. Sweat throughout. 4:30 a.m. Was up at 1, sandwich at 2 & wide awake for workout. No issues with Hanna 3 form.
************************* NROL4W STAGE 2, WORKOUT B
Warm-up:
Cathe boot camp intensity series warm-up
Twisted row /w side lunge
Walking hamstring stretches
Walking Warrior 1 /w twist
Workout: 2 sets of 10 reps, except cobra: 2 sets of 60-90 sec
Workout Set-up:
Wide-grip Deadlift from Box: Raised platform all plates hang off side. Bar down to feet then back up w/o setting down
Bulgarian Split Squat: plate held at chest. Foot on bench. All reps L leg then all reps R Leg
Underhand-grip Lat Pull-down: Cable machine, wide bar, arms shoulder width
Reverse Lunge /w Forward Reach: dumbbells wt. per hand; Step Class Step + 1 Riser; L Leg all reps/R Leg all reps; Trailing leg light touch back as if doing 1-leg squat
Workout Summary: Worked out that I kicked my own tail. This is cool when it is the result, however, that is never the workout goal. My goal for this workout was to conquer the step-up/1-point row alternating set and do reasonably well on the rest.
WORKOUT GOAL SETTING:
Last night I wrote up my log for this workout (and the next) and decided that I needed to find out what was wrong with my 1-point rows. I did 1-point rows until my hip flexors were burning. I found the issue is specific to my left leg and how hard it is to "set" it. Setting comes from being placed in the hip joint such that when I bend at the hips, the pelvis lines up and activates the glute muscle. When not set, 1-point row burns in calf. When set, can balance properly. When done properly, don't have to bend standing leg knee in order to activate the glute. I could feel it immediately in the R. leg. I had to work hard on the L. leg. Adjustments came from looking at pelvic placement then bending over. Looking at hip alignment then bending over. Adjusting torso over leg then bending over. Found that at first if I turned leg in pigeon-toed, the glute activated more quickly. So I knew L. glute could be activated. Then I worked on pelvic alignment with leg straight forward and activating glute. I stopped when I was finally satisfied that my body could be put into proper position more consistently and my mind knew what I should be feeling.
My hip flexors were still burning when I got up this morning, so I waited 3½ hours before going to do this workout. Didn't feel very energetic before starting and was really slow getting started.
WARM-UP
Warmed up 10 minutes walking on treadmill; 2.0 incline/2.0-4.5 speed. Back stretches using arms while on treadmill. Also side walking ~ 30 secs each side. Then went and set up equipment. Then did workout specific warm-up.
Walking hamstring stretches
Upright Hamstring curls
Ronde du jambes
Walking warrior 1s with longer hip flexor stretches
Rocking lunge to stretch hamstrings & hip flexors
Squats
WORKOUT: NROL4W STAGE 2, WORKOUT A
Dumbbell Front Squat / Push Press
2 x 10 reps x 25 lbs each hand 2nd set, Left arm started to fatigue
Step-ups/1-point Row (alternating sets)
Step-ups (Step Class Step + 6 risers)
1 x 10 reps x 5.5 lb plate each hand
1 x 10 reps x 11 lb plate each hand
1-Point Row S1: 5.5 lb plate each hand
1 x 5 reps L. Leg; 1 x 5 reps R. Leg S2: 11 lb plate each hand
1 x 5 reps L. Leg; 1 x 4 reps R. Leg; 1 x 5 reps R. Leg Alternating Set Notes:
Step-ups were done slower with more deliberation. Glute engagement ensured before every step up.
1-point Row pelvic alignment and glute engagement set before any row movement. Set 1: left leg started to lose balance on rep 4. Was held & rep 5 finished and was able to put leg down slowly and deliberately. Stretched Glutes during wait for set 2. Set 2: left leg set throughout reps. Right leg fell out of rep 4. Then set again and did 5 more reps. Balance held throughout but toward the end started to feel calf
Static Lunge/Push-ups (alternating sets)
Static Lunge (Step Class Step + 1 riser)
1 x 10 reps x 22 lb plate each hand, alt reps all L/all R
1 x 10 reps x 22 lb plate each hand, alt reps all L/all R
Push-ups
1 x 10 reps x BW (floor)
1 x 5 reps x BW (floor); 1 x 5 reps (knees) Alternating Set Notes:
Static Lunge: Paid particular attention to aligning hips and setting legs properly. Sets were much easier than before. Previously hated this exercise. Now okay with it.
Push-ups: 1st set pushed through reps 7-10. 2nd set: when fatigue set in, I just said f*ck it & went to knees and was through.
Plank/Cable Wood Chopper (alternating sets)
Plank (S1: Step Class Step + 6 risers and swiss ball; S2: full plank on floor -- arms straight)
2 x 60 secs x BW
Cable Wood Chopper
1 x 10 reps x 45 lbs
1 x 10 reps x 40 lbs Alternating Set Notes: Plank on Ball: Started to feel back fatigue @ 45-sec mark.
COOL DOWN
10 minutes walking on treadmill 1.0 incline/2.6-3.0 speed
ALBUM OF THE DAY
Seasons of Life by Janita
Changed the music and went for some jazz. It was heard and lovely during workout.
AFTERS
Was in the gym 2 hours. Walked out of the gym like I was old: hip flexors, glutes, hamstrings, and quads felt like jello.
Went to Safeway and got soup and sandwich
Ate
Now ready for a nap.
1-Hour Later Feeling: Upper back, quads, L. Glute and L. hip flexor
Supposed to be attending a 3-hour Nia workshop tomorrow. I hope I feel energetic enough to fully participate.
__________________ Just because your mother thinks you're special doesn't mean I do
Hi Tracey,
Just checking in to say Happy Easter!
Your analysis of the 1-point row makes a lot of sense to me. I have the same issues doing 1-leg deadlifts.
Have a great weekend, and have fun at your Nia workshop!
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
I ditto with Diane said RE your log. I love to read it as you are very articulate. I am also just floored when I read it because I think I have finally found a person on this planet who has more energy than I do. Let us make a vow to never meet in person because we would kill each other just doing stuff non-stop. It is only for my normal friends that I ever slow down....
Cardio: 03/07 -- 03/09/2008
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). Class was canceled, so I was glad that I was already prepared to do a workout. I didn't miss a beat. Went right to preparing equipment in the room.
Linear Mode
