Congrats on making it to the halfway mark! I see improvements in both the midsection and your legs.
How was vacation?
Diane, it was a really nice vacation with weather in the high 60s. It was so sad to come back to snow . We did a lot of walking and I ate as well as I could, so I only gained about 0.6 pounds from where I was before leaving.
I'm keeping a positive attitude here and I can see that I've made improvements. Time to buckle down and make some more!
Stage 4, Workout A, #1:
Front squat/push press: warm-up 1 X 10 X 30, 3 X 8 X 40
Still not liking these that much, but I will stick with them and force myself to improve.
Step-up: 3 X 8 X 15s @ 12"
Dumbbell 1-point row: 3 X 8 X 25s
Static lunge w/ rear foot elevated: 2 X 10 X 25s
Stability ball decline push-up: 3 X 8 X BW
I was going to do T push-ups until I saw that the planks were 3 X 120 seconds and I thought I should save some of my arms/shoulder/core strength for those.
Plank: 3 X 120 seconds
Okay, I've found the point where my planks start to falter and I get really shaky. It's the 105 second mark. I talked myself into staying up on the first two and on the last one I had to take a rest at 105 seconds, break for 15 seconds, and then finish the last 15 seconds. This is the first time in a long time that I've really felt the burn from planks .
Woodchop: 3 X 8 X 20
I tried a new to me version that I think comes from one of the links to the Afterburn program in Men's Health. Someone posted a link in the NROL4W forum and I'll dig up a link if I get a chance. I liked this version a lot better, again because I felt like I was getting something out of it.
Later today I'm going to do intervals and I'm aiming for 4 times this week, kind of like in Afterburn, but using various work/rest intervals. I need to step up my workouts and food logging for better results and I plan to keep a close eye on how I'm feeling, too, so I can avoid burn-out.
Lookin' good Karen!!!! Can definately see the improvements in the middle parts!
Thank you, Tracey !
Quote:
Originally Posted by LWilson212
Karen I can definitely see your hard work paying off! (And your vacation sunburn too. )
Thanks, Leah ! As for the sunburn, yes, I'm the only one who got sunburned on the vacation . I burned a little on the cloudy days even though I wore sunscreen (SPF 50!). The rest is from the last day when it was sunny--I had put on sunscreen in the morning, packed it in the suitcase, checked the suitcase at the airport and then sat outside for lunch. So, the rest of the sunburn was from about 20 minutes of sun at the Long Beach airport. I have sensitive skin and already planned on buying stock in sunscreen for my retirement years in a warm beach community . (Luckily for me, all of you can't see my face in that picture since I look like a reverse raccoon because the only part of my face that didn't get a burn is under the sunglasses .)
Wide grip deadlift from box: 1 X 10 X 60, 3 X 8 X 110
Bulgarian split squat: 1 X 8 X 25, 2 X 8 X 45
I had to really concentrate to keep my balance on these, but I did it!
Underhand assisted chin-ups w/ light assist band: 2 X 8 X BW, 1 X 6 X BW
Reverse lunge from box w/ forward reach: 3 X 8 X 20s
Dumbbell prone cuban snatch: 3 X 8 X 12s
Stability ball crunch w/ feet elevated on 14" step: 3 X 8 X 25
Reverse crunch: 3 X 8 X BW
Lateral flexion--side crunches on stability ball: 3 X 8 X BW
(Does anyone add weight to these? How?)
Prone Cobra: 3 X 150 seconds
Intervals: Same 1 min work/2 min recovery formula this time--6 rounds. (I've started writing down some alternate interval workouts, but am trying to study some of my old text materials and projects to refresh myself on job duties and that takes almost all my spare time.)
Notes for the day: Workout was a little later today because I spent most of the morning with swollen, itchy, watery eyes that felt like I had a lot of tiny grains of sand in them and a runny nose. Yes, allergy season is here, even if it's still snowing every single day. (Not accumulating snow, just letting us know it's not warm enough for only rain, I guess.) Anyway, I told the doctor I don't need a prescription this year and already I'm seriously reconsidering that decision .
I can still feel the single leg work in my butt/thigh area, so that's nice. I increased most of my poundages from last time I did this workout, so I'm happy with that, too .
Today was a short intervals session of 8 30 seconds work/30 seconds rest with a 5 minute warmup, 3 minute cool down, and about 15 minutes of stretching. I can feel yesterday's weight workout from the backs of my shoulders to my knees.
Thanks for the recommendation, Diane . Sorry you had to learn about the balance thing the hard way.
Tom, I have tried doing stair intervals on our stairs at home and have decided it's not a good idea. They are carpeted and rather slippery and I didn't make a hole in the wall at the bottom, but my tailbone will remember the incident forever . So, anyway, I think I'll just wait to do the intervals on the hills outside the house when the snow clears up. (Glad to see you got the threatening glare in here and not me .)
I have tried doing stair intervals on our stairs at home and have decided it's not a good idea. They are carpeted and rather slippery and I didn't make a hole in the wall at the bottom, but my tailbone will remember the incident forever . So, anyway, I think I'll just wait to do the intervals on the hills outside the house when the snow clears up.
OWCH!!!! Glad you didn't get badly hurt! If it was me, I'd be in a body-cast -I'm not known for my grace
(Do I get to wear shiny spandex tights and a mask?)
If that's what you want to wear then it's fine by me .
Quote:
Originally Posted by Bytsi
OWCH!!!! Glad you didn't get badly hurt! If it was me, I'd be in a body-cast -I'm not known for my grace
No grace here, either, and I've lived through lots of not-that-smart things like this.
Quote:
Originally Posted by stingo
Ouch - yeah slippery is not conducive to running up or down stairs. Glad to hear it wasn't too painful.
Just another not-that-smart thing. The first few times were easy, but when I got tired it turned into a problem.
Stage 4, Workout A, #2 (04/14/08):
Front squat/push press: warm-up 1 X 10 X 30, 3 X 8 X 40
Step-up: 3 X 8 X 15s @ 12"
Dumbbell 1-point row: 3 X 8 X 25s
Static lunge w/ rear foot elevated: 3 X 10 X 25s
T push-up: 3 X 8 X BW
Plank: 3 X 120 seconds
Woodchop: 3 X 8 X 20
Intervals at 30 seconds work/30 seconds recover for 10 rounds.
Today:
Stage 4, B, #2:
Wide grip deadlift from box: 1 X 10 X 60, 3 X 8 X 110
Bulgarian split squat: 3 X 8 X 45
Underhand assisted chin-ups w/ light assist band: 1 X 9 X BW, 1 X 8 X BW, 1 X 7.5 X BW
Reverse lunge from box w/ forward reach: 3 X 8 X 20s
Dumbbell prone cuban snatch: 3 X 8 X 12s
Stability ball crunch w/ feet elevated on 14" step: 3 X 8 X 25
Reverse crunch: 3 X 8 X BW
Lateral flexion--side crunches on stability ball: 3 X 8 X 10
Starting light in the interests of stabilization and not dropping dumbbells or injuring myself.
I had balance issues with the ball side crunches too... so I started holding weight plates to my chest while doing the side crunches off the back extention thing... I feel it a LOT more this way!
Front squat/push press: warm-up 1 X 10 X 30, 3 X 8 X 50
Okay, I am forcing improvements even though it's incredibly uncomfortable . This exercise still kills my wrists and I feel like I am intentionally suffocating myself, but I'm going to stick to it.
Step-up: 1 X 8 X 15s @ 12", 2 X 8 X 20s @ 12"
Dumbbell 1-point row: 3 X 8 X 32.5s
I realized that I was doing 27.5s, not 25s all along because I didn't add the handle weight of the adjustable dumbbells. (Doh )
Static lunge w/ rear foot elevated: 1 X 8 X 32.5s, 2 X 8, 30s
I was having too much trouble balancing with 32.5s, so I had to drop some weight.
T push-up: 3 X 8 X BW
Woodchop: 3 X 8 X 20
Intervals: 30 seconds work/30 seconds recovery for 8 cycles.
I've read all the articles and information posted here on fat loss vs. strength gains and I am in the midst of making lists of the pros and cons of each choice and a plan for that approach. I'm leaning toward going to a serious fat loss stage and actually doing the work to get there, but I really like getting stronger, thus the reason for the lists . . .
Oh, and I know my workouts are looking like they may be less, but as I posted in Diane's log, we are doing forestry/lanscaping/constructi on and we're outside all the time lifting and moving, so I am not getting less activity. It's just getting harder to lift and do the workouts when I'm already physically tired.
Your workouts look great - especially considering how much you're doing in day-to-day life!
I'm glad I'm not the only one who has issues with the push-press... I know why it's a good exercise, but... ugh!!! Must we choke ourselves just to achieve proper form?
More outdoor workouts and more bad news for me. DH and kids and I walked our property perimeters and we have a ton (read: YEARS) more work to do. Three of our five acres are still heavily wooded jungle and DH told me I should talked nicer to FIL to get them to buy an excavator so we don't have to do all of it the hard way. Either way, it's going to have to be done and it's going to take quite a while .
Stage 4, B, #3 (04/22/08):
Wide grip deadlift from box: 1 X 10 X 60, 3 X 8 X 110
Bulgarian split squat: 3 X 8 X 45
Underhand assisted chin-ups w/ light assist band: 1 X 9 X BW, 1 X 6 X BW, 1 X 7 X BW
Reverse lunge from box w/ forward reach: 3 X 8 X 20s
Dumbbell prone cuban snatch: 3 X 8 X 12s
Long arm swiss ball crunch w/ feet elevated @ 14" step: 3 X 8 X 25
Reverse crunch: 3 X 8 X BW
Lateral flexion--side crunches on stability ball: 1 X 8 X 12, 2 X 8 X 5
I guess it's not exactly light at 12#. I lost my balance and concentration on the last rep of the first set because I was thinking the 12# weight seems a hell of a lot heavier than the 10# weight of last week. Well, in that moment I came crashing to the floor which wouldn't have been so bad if it was only me landing on my butt. But, the weight in my hand landed on my chest and I wasn't sure if I was more worried about my breathing or the part of my right boob and breastbone that now bear a lovely purple bruise. Yep, apparently I didn't heed Diane's warning well enough and I dropped down to a 5# weight from there, thinking that at least it can't do as much damage.
Prone Cobra: 3 X 150 seconds
No intervals last night because I was too tired after my outdoor adventures. I'll do intervals after my weight workout on Thursday and a steady state aerobics workout on Friday.
More outdoor workouts and more bad news for me. DH and kids and I walked our property perimeters and we have a ton (read: YEARS) more work to do. Three of our five acres are still heavily wooded jungle and DH told me I should talked nicer to FIL to get them to buy an excavator so we don't have to do all of it the hard way. Either way, it's going to have to be done and it's going to take quite a while .
I feel your pain.
Quote:
Originally Posted by Karen411
Lateral flexion--side crunches on stability ball: 1 X 8 X 12, 2 X 8 X 5
I guess it's not exactly light at 12#. I lost my balance and concentration on the last rep of the first set because I was thinking the 12# weight seems a hell of a lot heavier than the 10# weight of last week. Well, in that moment I came crashing to the floor which wouldn't have been so bad if it was only me landing on my butt. But, the weight in my hand landed on my chest and I wasn't sure if I was more worried about my breathing or the part of my right boob and breastbone that now bear a lovely purple bruise. Yep, apparently I didn't heed Diane's warning well enough and I dropped down to a 5# weight from there, thinking that at least it can't do as much damage.
Diane, I've recovered, but I'm only wearing high necked shirts for now because I don't really want to explain what happened .
Stage 4, Workout A, #4 (04/24/08):
Front squat/push press: warm-up 1 X 10 X 30, 3 X 8 X 50
Step-up: 3 X 8 X 20s @ 12"
Dumbbell 1-point row: 3 X 8 X 35s
Static lunge w/ rear foot elevated: 3 X 8 X 30s
Push-up: 3 X 8 X 20# vest
I thought I'd make these tougher and try out my former weight (kind of like in Biggest Loser). Cripes, that was difficult and I was sweating buckets just from these!
Plank: 3 X 120 seconds
Woodchop: 3 X 8 X 20
Intervals: As in book--5 cycles of 1 min work/2 min recovery.
Wow Karen your workouts are actually looking awesome. I am especially impressed given the physical work that you do all day. You go girl. I can't wait to see your pics this upcoming month again!
Wow Karen your workouts are actually looking awesome. I am especially impressed given the physical work that you do all day. You go girl. I can't wait to see your pics this upcoming month again!
I'd like to think there's an improvement, but I'm eating at maintenance (so I don't burn out) and I'm exactly the same weight I was last month. I'm thinking that the bigger improvements will come over the month of May.
Quote:
Originally Posted by LWilson212
Great workout Karen! Sorry about the bad news on your property. Are you building a new house in a different spot?
Nope, we're finishing the same house and doing the landscaping. The "forestry" is because we are in a forested area at the edge of the mountains and clearing the dead branches and fallen trees makes it a lot more fire-resistant. We are keeping the trees there, just cleaning up the mess.
Stage 4, B, #4 (04/27/08):
Wide grip deadlift from box: 1 X 10 X 60, 3 X 8 X 110
I kind of tweaked my left side of my back and hip on the very last rep so I'm taking it easy and hoping it gets better quickly.
Bulgarian split squat: 3 X 8 X 45
Underhand assisted chin-ups w/ light assist band: 1 X 9 X BW, 1 X 8 X BW, 1 X 7.5 X BW
Reverse lunge from box w/ forward reach: 3 X 8 X 20s
Dumbbell prone cuban snatch: 3 X 8 X 12s
Long arm swiss ball crunch w/ feet elevated @ 14" step: 3 X 8 X 25
Reverse crunch: 3 X 8 X BW
Lateral flexion--side crunches on stability ball: 1 X 8 X 10, 1 X 8 X 12, 1 X 8 X 15
I made myself concentrate and do these slowly so had a lot more success this time and managed not to injure myself.
Prone Cobra: 3 X 150 seconds
No intervals or cardio this weekend because DH and DD had events all weekend and my niece had a birthday party on Sunday. When I was home, I was planting shrubs and flowers, which is easier than clearing the woods and a nice break, too!
Nope, we're finishing the same house and doing the landscaping. The "forestry" is because we are in a forested area at the edge of the mountains and clearing the dead branches and fallen trees makes it a lot more fire-resistant. We are keeping the trees there, just cleaning up the mess.
Oh now I understand. I'm sure clearing all that stuff off several acres is tough!
Sorry your back is bothering you. I would say a wide-grip or off a box deadlift might be my least favorite exercise. I have a really hard time getting that low without losing the arch in my back.
Leah, the back is better now and hopefully will stay that way. I was really concentrating on form so that I wouldn't do that again.
Stage 5, Workout A, #1 (04/29/08)
1 arm dumbbell snatch: warm-up 1 X 10 X 12, 1 X 6 X 20, then 4 X 4 X 27.5
Dumbbell single leg romanian deadlift: 4 X 4 X 32.5s
Barbell bentover row: 1 X 4 X 110, 1 X 4 X 90, 2 X 4 X 100
I'm going to start with 100# next time. I thought I was this time, but apparently I wasn't paying attention and loaded 110#. That was a little too heavy and since I thought it was 100, I decided to drop down to 90 since that's what I finished Stage 3 at. Well, that was too light, so I figured out the problem and will adjust accordingly .
Dumbbell single arm overhead squat: 4 X 4 X 12/25
Dumbbell incline bench press: 4 X 4 X 27.5s
Plank: 3 X 120 seconds
Reverse woodchop: 3 X 4 X 25
Bodyweight matrix: Didn't do this last night because it was already 10pm when I was finishing. Will do it tonight.
. We did a lot of walking and I ate as well as I could, so I only gained about 0.6 pounds from where I was before leaving.
.
. I burned a little on the cloudy days even though I wore sunscreen (SPF 50!). The rest is from the last day when it was sunny--I had put on sunscreen in the morning, packed it in the suitcase, checked the suitcase at the airport and then sat outside for lunch. So, the rest of the sunburn was from about 20 minutes of sun at the Long Beach airport. I have sensitive skin and already planned on buying stock in sunscreen for my retirement years in a warm beach community 
. (Luckily for me, all of you can't see my face in that picture since I look like a reverse raccoon because the only part of my face that didn't get a burn is under the sunglasses 
.)
.
. So, anyway, I think I'll just wait to do the intervals on the hills outside the house when the snow clears up. (Glad to see you got the threatening glare in here and not me 
. This exercise still kills my wrists and I feel like I am intentionally suffocating myself, but I'm going to stick to it.
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