Oh no, it's really not a big deal about the book. I'm just sorry that I wasn't on the ball enough to realize the right way to get it to you as quickly as possible. Damn Postal Service! LOL
Don't have a front picture due to technical difficulties. Also, I am wearing different shorts because all my other pairs of workout shorts are in the washer. (I had DH take pics last night, but they were all too dark when I started the wash and then started loading them here. So, I had my daughter take pictures with the shorts DH insisted I needed when on vacation in Mexico. Generally, I try to avoid any clothes with anything written on the ass, but those are the only dry ones I have right now.)
Wow Karen, great progress!!! You can definitely see a major change, great job!!!!
Quote:
Originally Posted by GinnyLou
Nice work, Karen! You are doing great!
Thanks everyone!
Quote:
Originally Posted by GinnyLou
Quote:
Generally, I try to avoid any clothes with anything written on the ass, but those are the only dry ones I have right now.)
And this made me giggle.
Yeah, I hate wearing words or decoration on my bottom. I wouldn't even wear a wedding dress with a train because the only dresses with trains in the mid-90s were the ones that held it up with a gigantic bow .
Stage 6, Workout A, #3 (06/04/08)
Warm-up: Regular dynamic warm-up + 1 X 6 assisted pull-ups with the light Iron Woody band
Negative chin-up: 1 X 28 sec, 1 X 22 sec, 1 X 20 sec
Okay, I figured out that I may have been holding my chin-ups for longer than I thought. I had no one timing me, so I just counted in my head. Last night I had my son time me and I did much better than I thought I was. Of course he had to turn it into a competition to see who could do longer ones--I won, but only by 1 second and I think he gave up because his elbow popped and he let go.
Negative chin-up: 10 X 2 X BW
This is my substitute for Underhand-grip lat pulldown. Anyway, I did it using the count in the book, except I hopped up from my stool into the negative chin-up position, held that for 2 seconds, and took 4 seconds to lower myself down to straight arms. I was able to go without the assistance band for the first 7 sets with 30 second rests, but by the time the 8th set rolled around my arms were tired and I couldn't hold the counts for long enough without the band.
~1.5 hours stick pickin'--DH has been excavating and the kids and I pick up the extra stuff he doesn't get with machinery--so walking, raking, high rep/low weight squatting, deadlifts, etc. Naturally not paying attention to form and that kind of thing, but anything from twig piles to longer small trees, so up to about 50-60 pounds.
~5 miles bike riding with kids (approximately 45 minutes)
~35 minutes of high rep leg/glute work as I got a new Barry's Boot Camp video and I wanted to try out the Butt & Legs weights segment
06/10/08--Weights and high intensity cardio + shoveling snow out of the garden --yes, it was 33 degrees and we got 4+ inches of snow in June, so I was trying to get it all out of my flowers . And, I'm sure the neighbors think I'm nuts as I'd already put some sheets and blankets on the more sensitive flowers in the hopes they wouldn't all freeze.
~Non-treadmill cardio from the video mentioned above--20 minutes
~Stage 6, Workout A, #4
Warm-up: Regular dynamic warm-up + 1 X 6 assisted pull-ups with the light Iron Woody band. Then DH is showing me how he can do 12 pull-ups without breaking a sweat and wants to see how close I am to being able to do 1 (since I've been working on it "forever" according to him ). Well, I can pull myself up somewhere between 1/2 and 3/4 of a full pull-up, so I've got some more work to do.
Negative chin-up: 1 X 28 sec, 1 X 24 sec, 1 X 18 sec
Negative chin-up with light assist band: 10 X 2 X BW
This is my substitute for Underhand-grip lat pulldown. Anyway, I did it using the count in the book with a pause at the top and 4 counts lowering down to straight arms. This time I could only do the first three sets without band assistance. With my arms already fatigued and only 15 seconds of rest between sets, I was having a hard time making the counts work without the help of the band.
Barbell split squat: Skipped these after all of the leg work I've already been doing. I know it's not the same, but my legs really felt like they'd been worked enough.
T push-ups: 3 X 4 X BW
I don't know exactly how everyone else counts these, but I do a push-up, side plank on the left, push-up, side plank on the right and that counts as 1 rep. So, I guess each sets is 8 push-ups and 4 side planks per side.
Well, it's only noon here and I already feel like I'm done for the day . I did 30 minutes steady state cardio early this morning and kids and I went out to pick sticks right after breakfast.
Not too tough of a job for a couple hours, right? I thought so, too. We cleared the stuff that we could find under the snow from the road and then worked on some of the smaller dead trees DH had pulled out. I only fell in one hole that I could not see due to the snow. By the time we were done my shoes were sopping wet since I'd put all my winter clothes away (it's supposed to be almost summer, right ) and I was soaked through. I looked like an ad for a dirty wet T-shirt contest--and before anyone comments on that, I mean dirty as in covered in wet dirt .
Anyway, I came in and followed that with a shower and a 20-minute full-body stretch. So, now it's time to fix the kiddos and I some lunch. I may or may not do my Stage 6 B4 workout tonight--my lats and quads are still feeling the workouts of Monday and Tuesday.
Just stopping by to post the workout--I finished by reminding myself that I just need to get this workout in so I'm not backed up and stressing about it until I get it done. So, anyway, here it is:
Stage 6, Workout B, #4 (06/12/08)
Reverse lunge, 1 db on shoulder: warmup then 1 X 6 X 25, 4 X 4 X 35
Dumbbell 2-point row: 4 X 4 X 35
Dumbbell push press: 1 X 4 X 25s, 1 X 3 X 25s + 1 X 1 X 20s, 2 X 4 X 20s
Warm-up: Regular dynamic warm-up + 1 X 6 assisted pull-ups with the light Iron Woody band.
Negative chin-up: 1 X 29 sec, 1 X 22 sec, 1 X 16 sec
Negative chin-up with light assist band: 1 X AMRAP = 8
I used the band to pull myself up and hold for 2 seconds, then lowered myself 4 seconds, pull up again to repeat.
Barbell split squat: 2 X 10 X 70
Stability ball push-ups: 2 X AMRAP= 22 & 15
So, only one workout to go and I'll be done with Stage 6.
I had the kids take pics of me when doing negative chins and it turns out I do have back muscles. I can't see them in the pics I post for the challenge, but when they're flexed (or whatever it's called) for the chin-ups, they are actually visible! I know my muscles are there, and I occasionally catch a glimpse of them in the mirror after getting out of the shower, but I can never see any in pictures, so I was just kind of making sure I'm not totally crazy. Here is a picture:
Edited to add that I haven't gotten in any formal cardio, but have been doing the same stick picking routine and fixing the flowerbeds. Didn't lose too many flowers due to the snow, but did have to replace a few that froze to death. And today it was 75 degrees--quite a difference from Tuesday when it was down to 31.
Bytsi, thanks ! I've been working on assisted pull-ups for a year and I was getting really frustrated thinking I wasn't building any muscles since the pictures didn't show it.
Today's workout was 7 rounds of intervals in 1 min work/1 min rest + 5 miles bike riding with the kids.
~1.5 hours stick pickin'--DH has been excavating and the kids and I pick up the extra stuff he doesn't get with machinery--so walking, raking, high rep/low weight squatting, deadlifts, etc. Naturally not paying attention to form and that kind of thing, but anything from twig piles to longer small trees, so up to about 50-60 pounds.
That kind of work wipes me out the worst, I think.
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Originally Posted by Karen411
Northern Montana.
I was wondering about that snow!!
Quote:
Originally Posted by Karen411
I had the kids take pics of me when doing negative chins and it turns out I do have back muscles. I can't see them in the pics I post for the challenge, but when they're flexed (or whatever it's called) for the chin-ups, they are actually visible! I know my muscles are there, and I occasionally catch a glimpse of them in the mirror after getting out of the shower, but I can never see any in pictures, so I was just kind of making sure I'm not totally crazy. Here is a picture:
That is so freaking cool!! I just happened to glare at my back in the mirror for a few minutes today, hoping to see some sort of muscle but nada. I should try a hanging-on-for-dear-life-pullup-wannabe (my version of pullups ) and see if I spot any. I swear my back is the only place I can't find any muscles.
That is so freaking cool!! I just happened to glare at my back in the mirror for a few minutes today, hoping to see some sort of muscle but nada. I should try a hanging-on-for-dear-life-pullup-wannabe (my version of pullups ) and see if I spot any. I swear my back is the only place I can't find any muscles.
I think that's probably the easiest way to find them if you can get someone to take a picture of your back while you're doing it. (I say this as a PE near-dropout who could not do that flexed-arm hang thing for more than 5 seconds and am now thisclose to doing 1 full chin-up.) And, I only notice mine because I can't help seeing myself at many angles in my bathroom thanks to large mirrors and glass shower doors that reflect from all angles.
Bytsi, LOL !
Stage 6, Workout B, #5
Reverse lunge, 1 db on shoulder: warmup then 2 X 10 X 35
Dumbbell 2-point row: 2X 10 X 35
Dumbbell push press: 1 X 6 X 25s + 1 X 4 X 20s, 1 X 10 X 20s
Back extension: 2 X 10 X BW
Incline reverse crunch: 2 X 10 X BW
So, done with Stage 6, onto Stage 7 and contemplating what to do next. Suggestions are welcome!
Yesterday was 6 miles of bicycling with at least 1 hill in every mile so I'm feeling that in the tuchus. (The kids and I are working up to our 14 mile ride.) Also intervals for 7 rounds, 1 min work/2 min recovery.
Today would be me starting Stage 7, but I'm meeting a friend in an hour and will be gone until about bedtime, so that's been pushed back to tomorrow.
Dynamic warmup + squats, lunges, glute lifts, etc.
Barbell Squat:
warmup set: 50/12
70/8
70/10
I was working on making sure I had good form here so kept weight to what I know I can do. I was concentrating on good form so much that I forgot I was only doing 8 in the last set and didn't think about it until I'd finished 10 .
Static lunge, rear foot elevated:
4 sets of 20s/20
Push-ups with elevated feet:
4 sets of 15/BW (the last set I did the last 7 on the floor rather than feet up)
Holy cow--this was a totally different workout from the stage 6 workouts! From anything for that matter as it's been a long time since I did anything in the 15-20 rep range. I went to 45 second rests for the last round because I needed to make sure I had time to catch my breath. I was going to do intervals today, but depending on how the day goes, I may just do an easy 5 mile bike ride and save intervals for tomorrow after steady state cardio.
I'm considering NROL or Maximum Strength as far as what to do after this. I'm leaning more toward NROL because I'm still looking primarily for fat loss. But, if this Stage 7 combined with barely having time to eat doesn't take fat off, I might not have a lot of hope with other stuff either, right?
Depends on how your body reacts... For it to work though, I think your nutrition has to be right on the mark. Training hard also increases appetite so many (like myself) tend to eat more, thus balancing things out.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm considering NROL or Maximum Strength as far as what to do after this. I'm leaning more toward NROL because I'm still looking primarily for fat loss. But, if this Stage 7 combined with barely having time to eat doesn't take fat off, I might not have a lot of hope with other stuff either, right?
It all depends... I LOVE the heavy lifts (not sure I'll love stage 7 though!) - but I get too hungry and too beat down... I hate that I'm doing better with my FL following Leigh's program of lighter cardio (SS, not HIIT) and I'm going to lift only 2/week on NROLW instead of 3/week... I can control my calories better. Once I hit my FL goal, then I will start to increase the weight workouts and cut back on SS (which I do NOT love).
I am learning a very long hard painful lesson that I cannot lose fat and lift heavy enough to gain muscle at the same time - so I have to pick one goal at a time.
Depends on how your body reacts... For it to work though, I think your nutrition has to be right on the mark. Training hard also increases appetite so many (like myself) tend to eat more, thus balancing things out.
Yeah, I'd have to take the time to really track nutrition rather than just estimate. And right on the mark would take a lot of time because I'd have to figure out what that is first.
I keep reading tons of conflicting information about how to do fat loss and I am thoroughly confused . I realize it comes down to nutrition in most cases, so I'm working on that, but it's a little difficult to even plan that when I'm deciding on whether I want strength or fat loss . So, I guess I'm going to have to decide and make a plan.
Quote:
Originally Posted by Bytsi
It all depends... I LOVE the heavy lifts (not sure I'll love stage 7 though!) - but I get too hungry and too beat down... I hate that I'm doing better with my FL following Leigh's program of lighter cardio (SS, not HIIT) and I'm going to lift only 2/week on NROLW instead of 3/week... I can control my calories better. Once I hit my FL goal, then I will start to increase the weight workouts and cut back on SS (which I do NOT love).
I am learning a very long hard painful lesson that I cannot lose fat and lift heavy enough to gain muscle at the same time - so I have to pick one goal at a time.
I know you're right about picking only one goal and sticking to it, but I'm such a multi-tasker (not to mention a tad impatient ) that that's really hard to do.
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Originally Posted by Littlemermaidklb
Great job with your first stage 7 workout! Yeah, stage 7 is a totally different animal than the other stages! It goes fast though, I promise
Yeah, it should go fast. Unless I decide I need to do it twice.
I'll be back later to post today's workout. The DOMS really set in the hamstrings Friday so I was waiting a little longer to do my workout today.
I know you're right about picking only one goal and sticking to it, but I'm such a multi-tasker (not to mention a tad impatient ) that that's really hard to do.
It is amazingly hard. Believe me, I didn't get to this point easily, and I still don't "like" that I can't just do more, harder, longer, faster to get where I want to go. I LOVE my tough workouts! But I've been spinning my wheels for years and years, and going harder and more frequent and doing more more more wasn't working. Reading Leigh's books helped me a lot - along with the RL proof of her results on this board... otherwise I doubt I'd have listened to her.
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--yes, it was 33 degrees and we got 4+ inches of snow in June, so I was trying to get it all out of my flowers 
. And, I'm sure the neighbors think I'm nuts as I'd already put some sheets and blankets on the more sensitive flowers in the hopes they wouldn't all freeze.
). Well, I can pull myself up somewhere between 1/2 and 3/4 of a full pull-up, so I've got some more work to do.
. I did 30 minutes steady state cardio early this morning and kids and I went out to pick sticks right after breakfast. 
!
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