Answering the mail:
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Okay, I just have to know how you hold the weights for your reverse crunches! I tried holding a dumbbell between my shins and ended up whacking myself in all kinds of tender places, along with mightily bruised shins.
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Diane, I hold a dumbbell vertically between my feet. It works pretty well with the weights at the gym because they have a pretty big surface area, so it lays flat on my feet. I get on the bench first, then put the weight in between my feet, hold them together, and get into position.
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And how awesome is it that you are running out of weight to use on the lat pulldowns?! You go girl!
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LOL, Kara, not as awesome as it sounds since it's a two pulley tower. Actually, it's a nuisance, but the stage is almost over, so it will be workable.
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etting the right shoes is so important. I once went to the local Foot Locker and just got some running shoes that were on sale. Months of knee problems later I went to a running store and they fitted me with the correct shoes. It really is amazing when you find the right shoe, it really does not even feel like your foot touches the ground.
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You are so right T! These are great, like running on pillows, although yesterday, I was lazy about lacing them and noticed a huge difference. Amazing that even lacing them right is so important.
Well, as usual, I've gotten behind in logging and have two workouts to put in.
First, Wednesday I did Stage 2, Workout A, #3.
2 sets of 10 reps, 75 secs rest after each ex.
Alternating supersets except for the front squats
A) Front Squat Push Press
80
9 x 80
B1) Step Up
20s
20s
B2) Dumbbell one point row
35s
35s
C1) Static Lunge rear foot ele
15s
15s
C2) Push Up
Ts with 10lb dbs
7 x Ts with 10lb dbs
D1) Plank
swissball
swissball
D2) Cable Horizontal wood chop
4 plate plus 5lbs
4 plate plus 5 lbs
HIIT
regular warm ups and 2 minutes of 3mph between each sprint.
I alternated 10 mph and 11 mph for 4 intervals, total of 15 mins and 1.36 miles
Thoughts:
I really had a tough go in this workout. I had had a pretty terrible week at work, and I think the mental stress and exhaustion really affected me.
-I was just burnt on the second set of front squats---I'm gonna hit them all next time
-those one point rows are so hard, and I'm really concentrating on form.
-On all the lunges and one legged exercises, I am really realizing that my left leg is remedial. Frustrating. I won't let it off the hook, though.
-I really want to try the 3 point swissball planks, but I can barely hang for the full time on the regular swissball planks. I think I'm going to try it anyway, LOL.
-woodchoppers are fun, but I think I over-think them sometimes.
-running went surprisingly well. I actually tried to run at 11.5, but the treddy doesn't go that high. I'm going to have to find some ways to mix it up.
Friday I did Stage 2 Workout B #3--hard to believe this stage is almost over.
2 sets of 10 reps each. Alternating Super sets except for deads, crunches, and cobras.
A) wide grip deadlift off the box
135
135
B1) Bulgarian Split Squat
45 db
45 db
B2) Underhand grip lat pulldown
15 plate plus 5
15 plate plus 5
C1) reverse Lunge from box with forward reach
15s
15s
C2)Dumbbell prone Cuban snatch
10s
10s
D1) reverse crunch
incline
incline plus 5
Prone Cobra
90
90
HIIT
regular warm ups and 2 minutes at 3 mph in between sprints.
escalated 9 10 11 mph twice for a total of 6 sprints. 21 minutes and 2 miles.
Thoughts:
-the night before, Chris and I watched a bunch of Riptoe talking about deadlift form, so I brought the camera to the gym and really worked on form. It's much harder on the box to set up right. But it's pretty cool to be able to instantly watch the tape back and analyze form.
-I dropped the weights from the reverse crunches on the first set cause I wanted to work on form. When I added the weight back in on the second set, I really noticed the burn, so I was glad I had adjusted form.
-Running was killer. I'm trying not to fall into a pattern with the HIIT, which is hard since I can't go any faster. Now I'm trying different combos of speeds and numbers of intervals. Just trying to keep my body adapting.
Food:
-I have been good during the day, but eating out too much at night. I think I'm having a little period of burnout as school really got stressful the last week. I'm hoping as it settles down, I'll feel more focused on eating right. Numbers are staying steady though, so no worries.
mel
!
Lookin' FIERCE!!