Nope, not a rest day, but I felt so much better after a good night of sleep.
Today was Stage 1, Workout A, #3
Squat warm-up 1 x 12 x 40 + 2 x 12 x 70
Push-ups 2 x 12 x BW at decline with my feet up on the couch
Dumbbell rows 1 x 12 x 70, 1 x 12 x 70
Step-ups 2 x 12 x 40 @ 14" (up from 12")
Prone jackknifes 2 x 12 x BW
I was hoping for no more snow shoveling today, but it's snowing again. But, what do I expect of January, right? And, will be hauling more wood for fireplace today, too.
Well, it seems that pushups are one of the things I can do fairly well, LOL. (I did P90X September-December 2007 and learned to do lots of pushups and assisted pullups.)
Today's workout was Stage 1, Workout B, #3 of 8
Deadlifts: warm-up 12 X 50, 2 X 12 X 70
DB Shoulder Press: 2 X 12 X 40 (that's HARD, wasn't totally sure I'd finish the last one)
Pull-overs: 2 X 12 X 30 (tried 40# and couldn't do it, so dropped back to 30)
Lunge: 2 X 12 X 50
Long Arm Stability Ball Crunch: 1 X 8 X 12, 1 X 8 X 15 (This was a lot more of a challenge and I think I'll just increase the weight a little to make it more work)
Next time I do this workout I will be doing assisted pullups in place of the pullovers. I think it's a better substitute and it would make it a lot easier not to have to change weights/weight plates at that part since I'm working out at home. But, I will tack 2 sets of pullovers at the end, too, because I like them and I really think it would balance years of overdoing chest/front strength compared to back strength if I did both. In theory anyway .
Nope, not a rest day, but I felt so much better after a good night of sleep.
Today was Stage 1, Workout A,#3
Squat warm-up 1 x 12 x 40 + 2 x 12 x 70 Push-ups 2 x 12 x BW at decline with my feet up on the couch
Dumbbell rows 1 x 12 x 70, 1 x 12 x 70
Step-ups 2 x 12 x 40 @ 14" (up from 12")
Prone jackknifes 2 x 12 x BW
I was hoping for no more snow shoveling today, but it's snowing again. But, what do I expect of January, right? And, will be hauling more wood for fireplace today, too.
Nice workout!! And WOW on those push-ups!! I wanna be like you!!
LOL, Diane. No, that's 40 pounds total with 2 20# dumbbells, not 2 40# dumbbells. Just wanted to clarify as it's kind of hard to decide how to note some of these things.
sveta, I'm doing fairly well with the pullups. I have a door gym with the Iron Woody Assisted Pullup package. I use the medium assistance band when I have to do a lot of pullups such as for P90X. My last P90X Back & Biceps workout I did 50 total pullups in 6 different sets with that medium assistance band.
Rebecca, Diane, Tracey--thanks for the encouragement and for stopping by .
Stage 1, Workout A, #4 of 8
Squats: warm-up 1 x 12 x 40 + 2 x 12 x 70
Push-ups: 2 x 12 x BW at decline with my feet up on the couch
Barbell rows: 1 x 12 x 60, 1 x 12 x 70
Step-ups 2 x 12 x 40 @ 12"
Prone jackknifes 2 x 8 x BW
Workout today was pretty close to the same as Thursday. I took it a little easier on purpose because my hip/lower back have been acting up and I don't want to injure myself. I did yoga yesterday and today I'm going to do a short easy endurance cardio and a long relaxing stretching yoga later in the day.
Deadlifts: warm-up 1 X 12 X 60, 2 X 12 X 80 DB Shoulder Press: 2 X 12 X 40 (easier this time than last time) Wide grip assisted pull-ups with medium assist band: 1 X 9 X BW + 1 negative chin-up, 1 X 7 X BW + 1 negative chin-up Lunge: 2 X 12 X 40 Long Arm Stability Ball Crunch: 2 X 8 X 20 Pullovers: 2 X 12 X 30
I know pullovers are not necessary, but I like them and I am going to get better with them. I just think the assisted pull-ups are a better substitute for the lat pulldowns, so I save extra pullovers until last and take the same rest. And, I don't think it hurts anything to add them to the end of the workout either. I am progressing slowly, but surely, and not injuring myself, so I think things are going fairly well. I guess that's about all I can ask/hope for at this point.
Today was cardio (kickboxing--25 minutes) and stretching--15 minutes.
Eating has been okay, not great because with relatives in town and having some meals away from home, sometimes my sweets cravings get the better of me. Okay, and a couple times a decaf single iced mocha has called my name in loud voices that I have trouble ignoring. (This is where I would insert the oinky pig smilie if I knew how to do that.) But, the scale has been showing -1 pound for the last week, so maybe I am actually losing weight. I will do measurements when I do pics, sometime around February 1-4.
Eating has been okay, not great because with relatives in town and having some meals away from home, sometimes my sweets cravings get the better of me.
Visiting relatives are evil when it comes to eating healthy! (Some relatives are just plain evil anyway... LOL)
Today was cardio (kickboxing--25 minutes) and stretching--15 minutes.
Eating has been okay, not great because with relatives in town and having some meals away from home, sometimes my sweets cravings get the better of me. Okay, and a couple times a decaf single iced mocha has called my name in loud voices that I have trouble ignoring. (This is where I would insert the oinky pig smilie if I knew how to do that.) But, the scale has been showing -1 pound for the last week, so maybe I am actually losing weight. I will do measurements when I do pics, sometime around February 1-4.
How's this one??? I know what you mean about the relatives!! Seems like everytime we have any kind of family get together, all thoughts of clean eats go right out the window!!!
Visiting relatives are evil when it comes to eating healthy! (Some relatives are just plain evil anyway... LOL)
Well, these relatives are not the evil ones, but we ate at MIL's house where they're not real big on fruits and veggies (neither is DH, but I'm still working on the kids).
Tracey, that's perfect !
Had to skip workouts Friday and Saturday because we were too busy with the kids' activities.
Today was Stage 1, Workout A, #5.
Squats: warm-up 1 x 10 x 40 + 2 x 1 x 80
I am going to put some kind of padding on the barbell to make it not dig into my shoulders so much. I tried it in the back and in front and it's equally irritating. I know I am odd here, but I just don't understand how people can like having a weighted metal bar crunching into their skin/muscles/whatever:confused :. Anyway, I'm going to have to find something at Wal-Mart or a hardware store that will fix that problem or I'm not going to be able to increase my weight on squats.
Push-ups: 2 x 10 x BW at decline on 14" step
I might start wearing the weight vest or putting my feet on the stability ball to make these harder.
Barbell rows: 2 x 10 x 66
Step-ups: 2 x 10 x BW @ 14"
I'm working on form and not letting the back leg do any work, so I'm dropping weight and possibly using a lower step next time.
Prone jackknives: 2 x 8 x BW
The ball still tries it's very best to escape, but I'm getting better at using only my toes and top of feet rather than having shins on the ball.
Squats: warm-up 1 x 10 x 40 + 2 x 1 x 80
I am going to put some kind of padding on the barbell to make it not dig into my shoulders so much. I tried it in the back and in front and it's equally irritating. I know I am odd here, but I just don't understand how people can like having a weighted metal bar crunching into their skin/muscles/whatever:confused :. Anyway, I'm going to have to find something at Wal-Mart or a hardware store that will fix that problem or I'm not going to be able to increase my weight on squats.
I hear ya. I've got the Manta Ray on my to-get list but there are only so many checks I can bounce at once. LOL I think I'm gonna get a spare piece of pipe insulation and see how that works as a temporary solution. Let me know if you come up with any better (super cheap/free) ideas!
Thank you, Jane. It has good reviews and I will definitely consider it.
Quote:
Originally Posted by nutbar
I hear ya. I've got the Manta Ray on my to-get list but there are only so many checks I can bounce at once. LOL I think I'm gonna get a spare piece of pipe insulation and see how that works as a temporary solution. Let me know if you come up with any better (super cheap/free) ideas!
Nope, that's what my idea was, too. The only other things to consider are a foam roller or slitting a noodle and taping it to the bar. Or maybe taping a towel on there. Anything has to be better than the bar. I'll try cheap first and probably end up getting the Manta Ray anyway. Cuz, yes, I always do things the hard way. (But, I gotta convince DH that I tried everything else first before going the more expensive route.)
I love the Manta Ray and the Sting Ray (for front squats) -- well worth the money, but my gym happens to have them. They also have a foam pad that velcros onto the bar that I've tried, too.
Lisa, thanks for the link. I watched that one and a couple more. I practiced with just using the bar at 30 # (and making DH watch that it is in the right place according to the video) and I think that I need to go the padding route. I am very tight in the neck/shoulders and hips, so my range of motion is limited, which contributes to the problem. (Yes, I am a mess, but I'm doing my best to get straightened out.)
Jane, well, now I need both of those so the price just doubled, LOL .
Diane, I know what you mean. Now, I need a Manta Ray and a Sting Ray and the Muscle Mobility (whatever that thing is called) that Lisa~ linked in some of the other threads.
Push-ups: 2 x 10 x BW at decline on 14" step
I might start wearing the weight vest or putting my feet on the stability ball to make these harder.
With regard to pushups - why not try T-pushups (with weights), or putting your feet on a stability ball and do regular ones. Doing the latter will give you another chance at practicing ball control.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Tom, you're right about trying them on the ball and I could use a lot more practice controlling it. I just looked up T push-ups and I love those (weird, I know). I didn't know that's what T push-ups are, though, since I called them One Arm Balance Push-ups (that's what they are in P90X).
Littlemermaid, like everything else, you get better with practice. I started at my knees (which Lou doesn't like, but I didn't know any other way at the time), then 45 degrees on stairs, 30 degrees, etc. You'll get there.
. But, what do I expect of January, right
? And, will be hauling more wood for fireplace today, too.
. I am very tight in the neck/shoulders and hips, so my range of motion is limited, which contributes to the problem. (Yes, I am a mess, but I'm doing my best to get straightened out
.
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