Hi Tom Yes, they are. My problem with that is that I can squat more than I can lift right now and I worry about having bad form with the dumbbells. I was really close to trying that out, but just kept eyeballing the rack. To be honest, most of the time it is the trainers in the gym having their clients on it. Last week, this was the case and even though the trainer was done with it I couldn't really tell because, there was still weight on it.
I'd say try it sometime anyhow - if it works you'll have a quicker alternative to the rack and if it doesn't, then hey at least you tried. Either way you might surprise yourself.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ok, last night was Workout B #7, Stage 1 NROL4W Deadlifts: 8X70, 8X70, 8X80 Alt. Sets Dumbbell Shoulder Press: 8X20, 8X20, 8X20 Wide Grip Lat Pull Down: 8X70, 8X70, 8X75 Alt. Sets Lunges: 8X40, 8X40, 8X50 SB Crunch: 10 lb plateX15, 10X15, 10X15
I went up in everything, minus the crunch weight. Knowing that I only had to do 8 reps, gave me a little more confidence to take a chance and add more weight.
A couple of notes:
Deadlifts: I am kicking myself, because when I have done this workout at the gym, I have snuck off to the class room and grabbed one of those “barbells” and loaded it with weight to do these, because since I work out alone I wanted to focus on my form and I know that’s important, BUT I really think I could have been doing more weight on these. Yesterday, I used the pre-weighted bars (still can’t get myself to grab an Oly bar) and did more weight.
Lunges: I wish I had tried the barbell before. I could have definitely been doing more weight on these.
Live and learn. Lesson learned.
So, I have one more workout of each A and B, then the special workouts before moving on to Stage 2. I’m a little sad in a weird way. I have really built confidence and will miss these workouts. (Did I just say, that??) I'm sure I will find some love for Stage 2 as well and I am looking forward to it.
So, I was feeling spent but really strong and did a couple of more reps of the following:
Tricep Rope Pull Down: 10X30, 9X30, 7X30
Cable Pull (lower back exercise, not sure of the “official” name: 10X35, 9X40, 7X50
I then did 20 minutes of intervals (including the 5 minute warmup) and then struggled to walk down the stairs.
Ginger, it was a good workout and like you said, "lesson learned." You've still got lots of time to make progress. Also, Stage 4 has some similar exercises and less reps, so you'll find out how heavy you can go there again.
Look at all that progress in the weights! Awesome! Aren't lower rep sets a blast? I love dem. My favorite is 5. You can really up the weights and feel like a beast
This from the person with fitness ADD? Change is good - it's the best way to progress.
Hi Tom,
I know! Who knew what could happen if I actually stuck with a good program long enough to see some progress!
Hi Karen,
You are right! I need to look ahead a little more into the workouts and see what's to come.
Hi Mel!
Thank you! I can only imagine what 5 reps could do.
Thanks for stopping by!
Tonight I went to the gym and did some intervals. I hopped around a bit, just to do some different stuff.
10 minutes on the bike (while stalking a step mill machine. Why on earth we only have 2, baffles me). 15 minutes on the step mill and 10 minutes on the AMT. I'm pretty sore today, so I didn't get too crazy.
I did, however, stop by Dick's Sporting Goods and got myself 3 new pair of workout shorts and they were all on clearance! Woo hoo! 2 pair of Under Armour and 1 pair of cute Nike shorts.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Ok, so I finally have my 1 month pictures taken and I think i may have figured out how to make them smaller, so I can post them side by side. Well, that didn't work so I am not going to be able to post them side by side.
Height: 5'9.5
1/4/2008 2/4/2008
Weight: 171 169 (-2 lbs)
Age: 35 Same (until Thurday )
chest: 36 Same
rt. bicep: 11 11.5 (+.5)
Rt. thigh: 22.5 22 (-.5)
hips: 41 same
waist at belly button:34 same
1/7/2008
2/4/2008
1/7/2008
2/4/2008
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Apart from the uncertain smile in the before pictures to the more confident one in the after pics, it looks like, regardless of what your measurements say, that you're smaller in your midsection - and a little definition too. Nice job.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Thank you Jane and Tom! I appreciate that.
My face in that 1st picture, reminds me of a mug shot. LOL
So, Saturday was workout A #8, Stage 1 NROL4W
Squats
3x8
1st set 8/95
2nd set 8/95
3rd set 8/105
60 sec rest Alternating sets: Pushups
8xbw
60 sec rest Seated Row
8X70
60 sec. rest Pushups
8xBW
60 second rest Seated Row
8x75
60 second rest Pushups
8XBW Seated Row
8X85 Step-ups
8x15lbs in each hand
60 second rest Jackknives
8XBW
60 second rest Step-ups
8X15 lbs in each hand
60 second rest Jackknives
8XBW
60 second rest Step-ups
8X17.5 lbs in each hand
60 second rest Jackknives
8XBW
A couple of pretty cool things happened at the gym that day. The first was that a trainer that I worked with for a while, before he got promoted and transferred to another gym was there and complimented me on my workout and said that he could see changes.
The 2nd was that as I was doing my jackknives, I noticed a couple working out together and I could tell they were watching me do these and they were whispering to each other.
So, I got done and went to take the ball back to the other room and when I came back in the guy was trying to them and he kind of fell off the ball. So, I took my earphones out and said "those are harder than they look, huh?" He agreed. It was just kind of cool.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
What great progress you have in your one-month photos! I can see a big difference in your abs.--fantastic definition coming in! It also is quite evident that your arms/chest/shoulders have developed a lot! You look so great, I'm so happy to see you smiling because you have every reason to be happy and proud of what you've accommplished in such a short time.
Thank you Jill, Karen and Lori! I appreciate the kind words.
This morning I hit the gym to get a little cardio in. I may need to split it up and do some cardio in the mornings and my weights in the evenings, for a bit.
Tonight will be workout B #8, Stage 1, NROL4W
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I can't look at pictures at work so this is the first I saw yours. You are doing great! I can see so much change in your middle, I was thinking the same as Jane, the tape must be lying! I like your Steelers wall too. Is that at your house?
Looking AWESOME Ginger!!! Can definately see a difference in the pics!!
Thank YOU!
Hi Leah,
Thank you. You know, so many of us didn't want to do these 1 month pictures and I think it is too cool that we can see changes in everyone! I love it.
Yes, that is in our house. We are BIG Steelers fans and our decor in our basement reflects that. We just saw our first game last season, at the Browns stadium and one of these days we plan on getting to Heinz field, to cheer them on.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I was pretty spent, but I went on to do 18 minutes of intervals on the step mill.
Wednesday, I probably should have taken the day off but I had today planned as a day off and I wanted to get in another workout. I have been looking forward to the “special” workouts. I definitely think if I had taken the day off, my numbers would be better, but I’ll take it. Squats - AMRAP
65lbsX35 Pushups
BWX18 Seated Row
55lbsX36 Step-ups
10lbs (each hand)x 28 reps each leg Prone Jackknives
BWx18
Some notes about the special workout:
Squats ~ Wow, my legs were jello at the end, but it was too cool to lift that bar and have it feel “light”.
Pushups ~ Never in a million years did I think I would be able to do that many in a row. Great feeling.
Seated Row ~ Not much to say :P
Step-ups ~ My legs were screaming by the end of these.
All in all I LOVED this workout and look forward to the B special workout. I also need to start reading ahead on the next stage and what the exercises entail. I may even practice them a bit and I know I am probably going to need to make a couple of copies of them, to keep with me. LOL
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
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
I was really close to trying that out, but just kept eyeballing the rack. To be honest, most of the time it is the trainers in the gym having their clients on it. Last week, this was the case and even though the trainer was done with it I couldn't really tell because, there was still weight on it.
He agreed. It was just kind of cool.
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