Good morning,
Just having my morning coffee and some quiet time.
All of you have made logging much more important to me. I went back and read through my log last night. Our conversations have given me a less myopic view of my fitness journey. Baby steps I'm sure, but I can see the growth. Thanks for your support.
Karla: We are a lot a like, but I've never thought that until you mentioned it. What I think we have in common is our determination to succeed on our own terms. I bet we could have fun together; we'd just have to pick an activity where we both had the opportunity to learn and/or analyze something.
__________________ Just because your mother thinks you're special doesn't mean I do
NIA & THE BODY’S BASE: Steps, stances and kicks of the Nia Technique: 3-hour teaching intensive.
Probably 2+ hours of movement. Went through dances using all 27 of the Nia base moves. And I fully participated. When I got home, I felt like I had done two back-to-back weightlifting sessions. My butt was talking to me before I went to sleep. I thought I wouldn't be able to go to sleep. Seems like I just fell into an exhausted coma. On the plus side, today only my arms are doing the spidey tingle.
__________________ Just because your mother thinks you're special doesn't mean I do
NIA & THE BODY’S BASE: Steps, stances and kicks of the Nia Technique: 3-hour teaching intensive.
Probably 2+ hours of movement. Went through dances using all 27 of the Nia base moves. And I fully participated. When I got home, I felt like I had done two back-to-back weightlifting sessions. My butt was talking to me before I went to sleep. I thought I wouldn't be able to go to sleep. Seems like I just fell into an exhausted coma. On the plus side, today only my arms are doing the spidey tingle.
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
Workout Summary: Just wanted to get this workout done. It's 4th day TOM in full effect. Didn't want to wait until it was over to do this workout. Workout was good, however, still think it is too long. Didn't want to do the ab stuff at the end at all. Went to sleep last night at 7 p.m. (and was cranky all evening preceding sleep) and have been up since 1 a.m. Went to work out at 3 a.m.
WARM-UP
Warmed up at home using the first 10 minutes of the TurboJam 20-minute cardio party. This is a good warm-up.
WORKOUT: NROL4W STAGE 2, WORKOUT B
Wide-grip deadlift from platform WU: 8 reps x 67 lbs
1 x 10 reps x 89 lbs
1 x 10 reps x 111 lbs
Bulgarian Split Squat/Lat Pulldown (alternating sets)
Bulgarian Split Squat
2 x 10 reps x 55 lb plate held at chest level
Underhand-grip Lat Pulldown
1 x 10 reps x 90 lbs
1 x 10 reps x 80 lbs Alternating Set Notes:
BSS great but quickly gets heart rate up
Lat pulldown: set 1 felt hard. set 2 felt easy.
Reverse Lunge/Cuban Snatch (alternating sets)
Reverse Lunge from box with Forward Reach (Step Class Step + 1 riser)
2 x 10 reps x 8 lb dumbbell each hand, alt reps all L/all R
Dumbbell Prone Cuban Snatch (30° incline)
2 x 10 reps x 8 lb dumbbell each hand
Crunch/Reverse Crunch/Lat Flexion (alternating sets)
Swiss-ball Crunch (arms overhead)
2 x 10 reps x BW
Reverse Crunch (30° incline)
2 x 10 reps x BW
Swiss-ball Side Crunch
2 x 10 reps x BW, alt reps all L/all R
Prone Cobra (Straight Sets)
1 x 60 secs x BW
1 x 90 secs x BW
COOL DOWN
None
NO MUSIC TODAY
AFTERS
Bath and breakfast then get ready for work (ugh). Body feels wonderful.
__________________ Just because your mother thinks you're special doesn't mean I do
And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.
__________________ Just because your mother thinks you're special doesn't mean I do
And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.
I probably woulda thrown a fit and went back home!
B Bulgarian Split Deadlift w/DB Row - Put one foot on bench in BSS position. Once the weight is distributed evenly, lean over the standing leg (bending at hips) until back table top. Do one row then return to upright position. All reps one leg then other.
C Split Squat (Lunge) on Bosu w/Punches - Bosu under working leg. Put foot on the bosu ball, then go down into lunge, then come up and do 3 pair (R. leg: L,R,L,R,L,R; L. leg: R,L,R,L,R,L) of alternating punches while holding dumbbells. That's one rep. All reps one leg then other.
__________________ Just because your mother thinks you're special doesn't mean I do
I know. I like my visual better.And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.
Quote:
Originally Posted by dillytl
I probably woulda thrown a fit and went back home!
Same here! You're a better woman than me, that's for sure.
Yes I find that too - that it's harder for me to get started with a workout, but then I have a good workout when I finally do start. So I'm tending to think it's a psychological thing. (And maybe that I don't like what will ultimately be good for me...)
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
That would be true if I were bored with more of the workout than not. In WO B, I was bored with the core work & didn't want to do intervals. In WO A, I wasn't bored; but I didn't like it compared to WO B (except items noted). However, I think primary issue was that I felt the workouts were too long for the average amount of time I wanted to be in the gym (1.25 hour or less). I will be cutting 1 set off every exercise in Stage 3 to see if that works better for me. Otherwise, I'll be cutting exercises.
__________________ Just because your mother thinks you're special doesn't mean I do
WARM-UP
3 minutes stationary bike; squats; Ys; walking hamstring stretch; walking quad pulls; hip rotations; front & back kicks; walking low warrior 1; leg rocks; glute bridge
WORKOUT: NROL4W STAGE 3, WORKOUT A (Modified)
1-Armed DB Snatch, alt reps all L/all R
1 x 6 reps x 20 lbs
1 x 6 reps x 25 lbs
DB 1-Leg Romanian Deadlift/BB Bent-over Row (alternating sets)
DB 1-Leg Romanian Deadlift (kg plates instead of DB)
1 x 6 reps x 22 lb plate each hand
1 x 6 reps x 27.5 plates each hand
BB Bent-over Row
2 x 6 reps x 67 lbs Alternating Set Notes:
Romanian Deadlift: NO ISSUES WITH BALANCE. Worked out 1-point row definitely made this exercise easier.
DB 1-Arm OH Squat/DB Incline Bench Press (alternating sets)
DB Single-Arm Overhead Squat, alt reps all L/all R
2 x 6 reps x 8 lb DB/15 lb DB
DB Incline Bench Press (30° incline)
2 x 6 reps x 25 lb DB each hand
Plank/Reverse Wood Chop (alternating sets)
Plank
2 x 90 sec x BW
Reverse Wood Chop
2 x 6 reps x 35 lbs Alternating Set Notes:
Plank: both sets started looking at watch at 60 sec mark
Between Sets: stretched back and hip flexors
COOL DOWN
None
ALBUM OF THE DAY
Love Deluxe by Sade
AFTERS
Dinner. Body feels wonderful.
__________________ Just because your mother thinks you're special doesn't mean I do
Not having my book at the moment, what did you modify? It looks like my Bulgarian Split Deadlift/Row is the equivalent of your 1 Leg Romanian Deadlift/Row superset combined in one exercise.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Same here! You're a better woman than me, that's for sure.
I have found Superwoman's kryptonite: no music
Quote:
Originally Posted by dillytl
Hey Tracey! Glad to see you liked the modified version of the workout!
Loved it & just got finished with the 2nd one & modified it too & loved it too (this sentence is too run on, but I'm not gonna modify)
Quote:
Originally Posted by stingo
Not having my book at the moment, what did you modify? It looks like my Bulgarian Split Deadlift/Row is the equivalent of your 1 Leg Romanian Deadlift/Row superset combined in one exercise.
Modified number of sets -- 2 instead of 3 and no body matrix.
__________________ Just because your mother thinks you're special doesn't mean I do
Monday, March 31, 2008: Yoga: Flex & Flow DVD from YogaFit (53 min)
Tuesday, April 1, 2008: Cardio: Cardio Party TurboJam DVD (42 min)
Wednesday, April 2, 2008: Rest Day. Came home from work, cooked, drank, ate, and went to sleep at 7:50 p.m. Woke at 11:35 p.m. and have been up ever since. Started next workout at 3 a.m.
__________________ Just because your mother thinks you're special doesn't mean I do
Workout Summary: Loved this modified version of workout. This is the first stage where I like A & B equally. Workout Start Time: 3 a.m. Workout Length: 1 hr 20 min (including warm-up)
WARM-UP
15 min of 20-minute Workout TurboJam DVD
3 min stationary bike. When got to gym was warm but still felt legs and back weren't warm enough.
WORKOUT: NROL4W STAGE 3, WORKOUT B (Modified)
Straight Sets: Prone Cobra
2 x 105 sec x BW -- Moved this from end to beginning because felt back still needed more warm-up
-- Did cat & cow during rest period
Straight Sets: BB Romanian Deadlift/Bent-Over Row
WU: 1 x 8 reps x 45 lbs
2 x 6 reps x 67 lbs
Alternating Sets: Partial 1-Leg Squat/Wide-Grip Lat Pulldown
Partial Single-Leg Squat
(on low step. alt reps: all L leg/all R leg)
2 x 6 reps x 5 lb DB held in front with both hands.
Wide-Grip Lat Pulldown
WU: 1 x 8 reps x 60 lbs
1 x 6 reps x 80 lbs
1 x 6 reps x 70 lbs Alternating Set Notes:
1-Leg Squat: Raised non-working leg in front. Think doing on step made me more timid on going lower. Will do on floor next workout. All reps able to "sit on toilet" or lower.
WG Lat Pulldown: 80 -> couldn't pause at chest but could raise slow. 70 -> could pause at chest and raise slow.
Alternating Sets: Back Extension/YTWL
Back Extension
2 x 6 reps x 22 lb plate held at chest
YTWL (30° incline)
1 x 6 reps x 3 lb DB each hand
1 x 6 reps x 4 lb DB each hand Alternating Set Notes:
Back Extension: Love this. Felt in glutes & hamstrings. 2nd set slowed at 5.
YTWL: all reps done with good form. T: is least favorite
Super Set: Crunch/Hip Flexion/Lateral Flexion
Swiss-Ball Crunch (arms Overhead)
1 x 6 reps x 5.5 lbs
Reverse Crunch
1 x 12 reps x BW
Hanna Side Flexion 1 (alt side: all reps R, all reps L 5-count hold)
1 x 6 reps x BW Alternating Set Notes:
Lateral Flexion: Will follow suggested protocol in book to do this series in order so will change each workout in stage.
COOL DOWN: None
MUSIC: Same playlist as previous workout
AFTERS: Updated log then going to eat dinner from last night. Body feels wonderful -- note this has been the case for last 3 weight-lifting sessions
__________________ Just because your mother thinks you're special doesn't mean I do
Up at midnight again is a bummer! Although I'm glad it gave you time to have a great workout. I'm such a slug - there's so many nights I could go to bed after work and sleep until morning.
24-hour fitness. If I could never avoid the crowd, I'd probably never be on the floor. 3 a.m. is lovely. Just I'm not one of those people who is willing to get up out of the bed & go straight to the gym. However, if I've been up a couple of hours, I'm usually good to go. Good morning
__________________ Just because your mother thinks you're special doesn't mean I do
Friday, April 4, 2008: Yoga Sculpt for Strength and Endurance DVD (60 min)
Saturday, April 5, 2008: Cardio: Hip-Hop, Gym Class (60 min)
Yoga Sculpt for Strength and Endurance DVD: Used a 4-lb body bar. Replaced some of the down dogs and some of the sun salutations with forward bends to give my shoulders & wrists a break. Also added additional hamstring stretches. I think I'm going to have to break down & buy Cathe's stretch series.
Hip-Hop Gym Class: Drove across town so I could take one at 12 instead of 10:30 a.m. Was worth the drive. LOVED, LOVED, LOVED this class & found out just how much I've missed dancing. Instructor was so much fun & his routine was awesome. I got to play puppet-master and then puppet. My puppet (when I was puppet-master) was just the cutest young lady. As the last dance, the instructor had 1/2 the class dance it, then the other half. He picked us (my puppet & I) to be his partners for the halves. Just all-round good fun.
Analysis:
I am really liking these triplets, however, I have learned a couple of things:
The 1-leg series in the NROL4W workouts seems to have strengthened the muscles in my R. Leg sufficiently so the side of my R. knee hasn't been throbbing at all.
The 1-leg series in the NROL4W workouts have improved my balance. I was able to go into Warrior 3 in the Yoga session w/o any difficulty or hesitation. In hip-hop, stabilized pelvis was able to do quick transitions on dance moves and looked & felt natural.
Have had no injury and now body is no longer constantly doing the "spidey tingle" when I get home. So I'm happy that I've continued long enough to allow for muscle/connective tissue transition to catch up. I'm also glad about the pace & modifications I've made.
All, in all, looks like I'm progressing nicely and will be FINE when I hit fifty.
__________________ Just because your mother thinks you're special doesn't mean I do
That's unusual for you.
Sunday: 03/30/2008: NROL4W Stg3 WO A1
Linear Mode
