Hi Karen,
Thanks for stopping by my log.
I can TOTALLY see a difference in your pictures. I think it is real hard for us to see the changes, I don't know why or how but it just is. You have more definition going on, for sure.
Keep up the good work!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Trying again since my other post was lost to some kind of server error
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I can TOTALLY see a difference in your pictures. I think it is real hard for us to see the changes, I don't know why or how but it just is.
Ginger, I am willing to admit that you're right and I probably don't see what others see. I guess I'm too busy looking for what isn't happening.
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But they aren't - look below your knees, there seems to be more definition there. Also your legs appear to be more muscular on the whole.
Tom, I see what you're saying, but it is the same as the above that I posted. As for below the knees, I tend to mostly see socks .
Second attempt at posting workout of today (last one lost to cyber heaven). Stage 2, Workout A, #4:
Front squat/push press: warm-up 1 X 10 X 30, 2 X 10 X 40
+ 10 pounds
Step-up: 2 X 10 X 12s @ 12"
Dumbbell 1-point row: 2 X 10 X 22.5s
+2.5 pounds
Static lunge w/ rear foot elevated: 2 X 10 X 22.5s
+2.5 pounds
Stability ball decline push-up: 2 X 10 X BW
Plank: 2 X BW X 60sec
Lying woodchop: 2 X 10 X 20
Well, I increased weights here just in time for the last workout, but I imagine I'll see many of the exercises again so no big thing. I ended the workout with 35-ish minutes of higher intensity steady state cardio (for mood and activity)--Cathe's Body Max 2 step only segments.
This was a really TOUGH workout for me and I definitely got a shakiness/pukeyness from it at the end with the bodyweight matrix. Between that and picking sticks/branches and walking in uneven ground and snow yesterday for a couple hours, my legs and butt are totally tired and sore.
One arm dumbbell snatch: warm-up 1 X 10 X 10, then 3 X 6 X 20
Will try 22.5 next time.
Dumbbell single leg romanian deadlift: 3 X 6 X 20s
May try 22.5s or 25s next time depending on how I feel. As long as I concentrate on what I'm doing, I have no balance problems with this.
Barbell bentover row: 3 X 6 X 80
May try 85 next time.
Dumbbell single arm overhead squat: 1 X 2 X 10/20, 2 X 6 X 5/10, 1 X 6 X 8/15
After two with 10 in overhead arm, I knew that wasn't going to work out, so lowered the weights to 5/10. Once I got the hang of the exercise, I tried the 8/15 combo and that's what I'll start with next time.
Dumbbell incline bench press: 3 X 6 X 20s
I will try 25s next time. I didn't this time because chest presses always give me major DOMS when I haven't done them in a while.
Plank: 3 X 10 X 90 seconds
Reverse woodchop: 3 X 6 X 20
Bodyweight matrix: 1st set 3:55, rest 7:50, 2nd set 3:24
I don't have any idea what I should have been at for a time here, but like I said, I felt the general shakiness/pukeyness from it, so I think it was enough.
I've been having irrational sweets cravings since Saturday and even had to give in a lot of times (had cookies the kids baked, some sugary cereal, etc that I totally didn't need), which has resulted in a 2 pound weight gain. Today it feels like it's back in check, though, and I'm so hopeful that is the case.
This was a really TOUGH workout for me and I definitely got a shakiness/pukeyness from it at the end with the bodyweight matrix. Between that and picking sticks/branches and walking in uneven ground and snow yesterday for a couple hours, my legs and butt are totally tired and sore.
One arm dumbbell snatch: warm-up 1 X 10 X 10, then 3 X 6 X 20
Will try 22.5 next time.
Dumbbell single leg romanian deadlift: 3 X 6 X 20s
May try 22.5s or 25s next time depending on how I feel. As long as I concentrate on what I'm doing, I have no balance problems with this.
Barbell bentover row: 3 X 6 X 80
May try 85 next time.
Dumbbell single arm overhead squat: 1 X 2 X 10/20, 2 X 6 X 5/10, 1 X 6 X 8/15
After two with 10 in overhead arm, I knew that wasn't going to work out, so lowered the weights to 5/10. Once I got the hang of the exercise, I tried the 8/15 combo and that's what I'll start with next time.
Dumbbell incline bench press: 3 X 6 X 20s
I will try 25s next time. I didn't this time because chest presses always give me major DOMS when I haven't done them in a while.
Plank: 3 X 10 X 90 seconds
Reverse woodchop: 3 X 6 X 20
Bodyweight matrix: 1st set 3:55, rest 7:50, 2nd set 3:24
I don't have any idea what I should have been at for a time here, but like I said, I felt the general shakiness/pukeyness from it, so I think it was enough.
I've been having irrational sweets cravings since Saturday and even had to give in a lot of times (had cookies the kids baked, some sugary cereal, etc that I totally didn't need), which has resulted in a 2 pound weight gain. Today it feels like it's back in check, though, and I'm so hopeful that is the case.
Hey, girl. How about that opening workout of stage 3? Alwyn had me crying for my Momma yesterday But I bet today you are hurting 'good' in all the right places. I am.
I see your plank time is awesome. I wanna be there!
About that sweet tooth. Have you tried 'Pure Protein' bars? The best flavour is Chocolate Peanut Butter. When I feel like sweets I have the PP Chocolate Deluxe with my tea some nights. Tastes great! And the best thing, they are the least expensive bars at Wal-Mart, but nutrition-wise the best in my opinion.
Hey, girl. How about that opening workout of stage 3? Alwyn had me crying for my Momma yesterday But I bet today you are hurting 'good' in all the right places. I am.
Yes, but no trouble sitting down or getting up now, so that's good.
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I see your plank time is awesome. I wanna be there!
I noticed a typo there that I can't fix now and I meant 3 planks/ 90s each. I'm sure everyone knew that, but apparently I was in a zone and didn't type the right thing there .
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About that sweet tooth. Have you tried 'Pure Protein' bars? The best flavour is Chocolate Peanut Butter. When I feel like sweets I have the PP Chocolate Deluxe with my tea some nights. Tastes great! And the best thing, they are the least expensive bars at Wal-Mart, but nutrition-wise the best in my opinion.
I haven't tried those, but I'll definitely look for them. It's either that or I'm going to have to figure out how to make my own.
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Ok, now I'm dreading the Body Weight matrix that is to come in Stage 3! Sounds really tough.
I had no idea what to expect and it was absolutely the hardest workout so far . Hopefully, you're ahead of the game now that you know what to expect.
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Nice job on stage 3, Karen! I'm scared.
Hopefully, you get your book back soon so you can read up in advance .
General Question: Can someone tell me how to get all the quotes with the name in them like I could on the first one? Where do you find the number codes?
General Question: Can someone tell me how to get all the quotes with the name in them like I could on the first one? Where do you find the number codes?
Click the little quotation mark button next to the "Quote" button on every post that you want to quote from; the button will get an orange-ish background when it's "on" . When you hit "Reply", every single one of those posts will be quoted on the reply page with the username. Then you can pick/choose which parts of the reply you want to quote.
Click the little quotation mark button next to the "Quote" button on every post that you want to quote from; the button will get an orange-ish background when it's "on" . When you hit "Reply", every single one of those posts will be quoted on the reply page with the username. Then you can pick/choose which parts of the reply you want to quote.
Click the little quotation mark button next to the "Quote" button on every post that you want to quote from; the button will get an orange-ish background when it's "on" . When you hit "Reply", every single one of those posts will be quoted on the reply page with the username. Then you can pick/choose which parts of the reply you want to quote.
I wondered the same thing, thanks for clearin it up!!!
Romanian deadlift/bent over row: warm-up 1 X 10 X 30, 1 X 6 X 40, work sets: 3 X 6 X 60
Will increase a little next time.
Partial single leg squat: 1 X 6 X BW, 2 X 6 X 5s
I am officially unbalanced--I find these a lot easier from the right leg than the left leg . I might be able to use 8s if I only had to do them on the right side, but as it is I'm going to have to do BW and 5s.
Wide grip pull-up w/ light assist band: 1 X 6, 1 X 5, 1 X 4.5
All using body weight.
Supermans + hamstring exercises: (no way to do back extension)
3 X 60 seconds + 3 X 6 each leg and 6 w/ both legs
These supermans are kind of like prone cobras (which I didn't use as sub because they're in this workout already) except you lift your arms arms straight out in front of you and legs off the floor and hold. Hamstring exercises are putting one foot on an elevated surface and lifting other leg in air and doing a sort of pelvic tuck. Did each side 6X and then both together per set.
Y T W L: 3 X 6 X 5s
Long arm stability ball crunch: 3 X 6 X 25# plate with feet elevated
Hip flexion--prone jackknife: 3 X 6 X BW
I had my hind end in the air in pike position for approximately one of each set, but am working on how to set my shoulders and brace my core to do all of them that way.
Lateral flexion on ball: 3 X 6 X BW
Prone cobra: 3 X 150 seconds
Intervals according to book.
I found this workout to be a lot easier than workout A! It's a tough workout, but I didn't feel crappy at the end, just to clarify.
One arm dumbbell snatch: warm-up 1 X 10 X 15, then 3 X 6 X 22.5
Will try 25 next time.
Dumbbell single leg romanian deadlift: 3 X 6 X 22.5s
Going to 25s next time.
Barbell bentover row: 3 X 6 X 80
May try 85 next time.
Dumbbell single arm overhead squat: 3 X 6 X 8/15
I have to say these are my least favorite exercise of the entire program so far. My shoulders burn and I'm a little scared to go heavier lest I drop the higher dumbbell on myself .
Dumbbell incline bench press: 3 X 6 X 25s
Plank: 3 X 90 seconds each
Reverse woodchop: 3 X 6 X 30
Bodyweight matrix: 1st set 3:07, rest 6:14, 2nd set 2:41
Only had to take a couple short breaks for maybe five seconds to catch my breath. Didn't feel nearly as crappy after doing this as I did last time and time improved so that was good.
Dumbbell single arm overhead squat: 3 X 6 X 8/15
I have to say these are my least favorite exercise of the entire program so far. My shoulders burn and I'm a little scared to go heavier lest I drop the higher dumbbell on myself .
I so agree with you! Great job on the workout and the BW matrix especially!
I concur about the overhead squats... they are awkward at best! I need to re-read that section... I must be doing them wrong.. they can't possibly be this odd, lol
I so agree with you! Great job on the workout and the BW matrix especially!
Thank you and I'm so glad someone else dislikes these, too! They do have a tendency to put me in a bad mood, LOL.
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Originally Posted by Littlemermaidklb
I concur about the overhead squats... they are awkward at best! I need to re-read that section... I must be doing them wrong.. they can't possibly be this odd, lol
I don't think you're doing them wrong, I think they're just awkward and odd!
Okay, it's been a few days since I had time to log. I've done the workouts and I've kept up okay (like 80%) with the nutrition. (And my last post was supposed to be Stage 3, A, #2.)
Stage 3, B, #2 (03/17/08)
Romanian deadlift/bent over row: warm-up 1 X 10 X 60, 3 X 6 X 80
This shows me that I need to try a little harder and trust myself to lift a little more weight on some of the exercises.
Partial single leg squat: 3 X 6 X 10s
Really concentrating on form, pace, and balance is making these actually seem fun.
Wide grip pull-up w/ light assist band: 3 X 6
All using body weight.
Back extention things on ball: 3 X 6 X BW
I braced my feet on the sofa, put my hands behind my head, torso on ball, and lifted up using abs, back, glutes, and hamstrings. This is as close as I can get at home to doing what's in the book. I am not going to do prone cobras both times.
Y T W L: 3 X 6 X 10s
Long arm stability ball crunch: 3 X 6 X 25# plate with feet elevated
Hip flexion--reverse crunch: 3 X 6 X BW
Lateral flexion on ball: 3 X 6 X BW
Prone cobra: 3 X 150 seconds
Intervals according to book--4 sprint then recover at 1 min sprint, 2 min recover.
I have to post these workouts separately because if I try to post them all on one post, I end up timing out and having to start over .
Stage 3, A, #3 (03/19/08)
One arm dumbbell snatch: warm-up 1 X 10 X 15, then 3 X 6 X 25
Dumbbell single leg romanian deadlift: 3 X 6 X 25s
Barbell bentover row: 2 X 6 X 80, 1 X 6 X 90
Dumbbell single arm overhead squat: 3 X 6 X 10/15
Only went 2 pounds heavier than last time and still not feeling any better about these.
Dumbbell incline bench press: 3 X 6 X 25s
Plank: 3 X 90 seconds each
Reverse woodchop: 3 X 6 X 30
Bodyweight matrix: 1st set 2:42, rest 5:24, 2nd set 2:39
This workout went pretty well for feeling like crap when I started and not feeling very well all the way through. (1st day of period always makes me feel that way...TMI, but that's the way it is.)
Romanian deadlift/bent over row: warm-up 1 X 10 X 60, 3 X 6 X 80
This shows me that I need to try a little harder and trust myself to lift a little more weight on some of the exercises.
Partial single leg squat: 3 X 6 X 12s
Wide grip pull-up w/ light assist band: 3 X 6
All using body weight.
Back extention things on ball: 3 X 6 X BW
Y T W L: 3 X 6 X 10s
I think 10# is my top weight on these, which I don't like, but I'll have to live with. I know I could go heavier if there wasn't the "L" part on the end.
Long arm stability ball crunch: 3 X 6 X 25# plate with feet elevated
Hip flexion--reverse crunch: 3 X 6 X BW
Lateral flexion on ball: 3 X 6 X BW
Prone cobra: 3 X 150 seconds
Intervals--5 sprint then recover at 1 min sprint, 2 min recover.
Tracey, DH and the kids loved the cake! Thanks for the recipe.
Yesterday was intervals with Abs Diet 2 (23 minutes of intervals not including warm-up and cooldown).
Today was Stage 3, A, #4:
One arm dumbbell snatch: warm-up 1 X 8 X 15, then 3 X 6 X 25
Dumbbell single leg romanian deadlift: 3 X 6 X 25s
Barbell bentover row: 3 X 6 X 90
Dumbbell single arm overhead squat: 3 X 6 X 10/20
Thank goodness this is the last time doing these in Stage 3. I'm sure they'll make an appearance again because I couldn't be so lucky as to be seeing the end of those yet .
Dumbbell incline bench press: 3 X 6 X 25s
Plank: 3 X 90 seconds each
Reverse woodchop: 3 X 6 X 30
Bodyweight matrix: 1st set 2:38, rest 5:08, 2nd set 2:26
I should note for anyone who is interested that my squats are only to parallel, not to the ground so that obviously affects my time. But, I'm not going to the ground because then I might not feel inclined to keep going back up .
Followed that with post-workout meal and then 25 minutes of relaxing, stretching yoga. And, thank goodness that I felt a lot better today than the other times I did this workout!
Your workouts are looking great! 6 wide-grip pullups with the light band is impressive!
On the squats, I only go to parallel too, no matter what weight I am using. When I watch myself in the mirror, I can't seem to get any lower without tucking my hips and rounding my back.
Leah, thanks! I can't go too much below parallel anyway because my knees are not flexible enough to do that.
Stage 3, B, #4
Romanian deadlift/bent over row: warm-up 1 X 10 X 60, 3 X 6 X 90
Partial single leg squat: 3 X 6 X 15s
Wide grip pull-up w/ light assist band: 3 X 6
All using body weight.
Back extention things on ball: 3 X 6 X BW
Y T W L: 3 X 6 X 10s
Long arm stability ball crunch: 3 X 6 X 25# plate with feet elevated
Hip flexion--reverse crunch: 3 X 6 X BW
Lateral flexion on ball: 3 X 6 X BW
Prone cobra: 3 X 150 seconds
Intervals--6 sprint then recover at 1 min sprint, 2 min recover.
That does it for stage 3--I'm finishing the week with no lifting and on vacation next week so I won't be starting stage 4 until April 7th. I'm trying to decide whether to do measurements and pics now or on Sunday, April 6 when we get back from vacation.
Bodyweight matrix: 1st set 2:38, rest 5:08, 2nd set 2:26
I should note for anyone who is interested that my squats are only to parallel, not to the ground so that obviously affects my time. But, I'm not going to the ground because then I might not feel inclined to keep going back up .
I'm with ya on that! I make sure to get at least to parallel on the matrix but lower than that? Ha! Not a chance if I want to keep moving!
Congrats on finishing the stage and your upcoming vacation! Going anywhere?
I'm with ya on that! I make sure to get at least to parallel on the matrix but lower than that? Ha! Not a chance if I want to keep moving!
Congrats on finishing the stage and your upcoming vacation! Going anywhere?
Thanks, Diane. We are going to Disneyland for the kids' Spring Break. Not sure of the food situtation, but I'll be eating as healthfully as possible since I know the hotel has a menu to accomodate most tastes. I know I'm not going to lack activity either as there will be a lot of walking.
I did intervals today using the book format--6 sets of work/recovery. I started out with a body bar/core DVD that I really wanted to do, but the downstairs DVD player would not cooperate and the upstairs TV has been taken all day, so I just went with plan B and did intervals.
Today I finally got everyone out of the house so I could do my DVD workout in peace and use the DVD player that will actually play that DVD! So, I got about 40 minutes of moderate/high intensity fitness kickboxing and core work. You just can't beat a fun, endorphin-inducing cardio workout !
That said, after vacation is over, I'm going to add more cardio to my program a la the chapter on Extra Stuff to Do or maybe even something like Willie/Kate mentions here: http://http://forums.jpfitness.com/524060-post29.html. I am keeping good records/logs and trying my best to reach my goals, but I'm going to have to keep working to get it right.
Edited to add: For the person who asked about eating/cals: I ate at maintenance in January (for me that was 2045 on non-workout days and 2300-ish for workout days). In February, I cut ~300 per day from those numbers, but found myself craving sweets and had to bump it up 100-150 cals per day. I had a chocolate fest on Easter and then we went to Disneyland last week and it's next to impossible to eat clean there when you never leave the Disneyland area. So, I did the best I could and am back to logging food and workouts now, with a planned cheat day on Friday for my birthday.
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. Hopefully, you're ahead of the game now that you know what to expect.
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