Pauline's There and Back Again Log

[Bytsi]

Hi Pauline - I'm 5'2" and use a weight-bench for step-ups. I haven't measured the height of my knee, but when I look in the mirror, on the bench I use for step-ups I have pretty close to right angles at my hip and knee when I put one foot on the bench... At my gym, there is one bench that's about 2" shorter that works best for me - the other ones put me slightly above right-angle-height, but I make do if I must...

[foodfromafar]

Thanks, Bytsi! I'll be on the hunt for a shorter bench!!

[Silly Sally]

I used the spotter platform on the back of a bench at first. I've also used the bench, the stairs, a Bosu (I LOVE this, doing super slow, controlled reps) and the side rail on the treadmill. I am not on the "higher is better" train. Too many people use momentum when the bench is high. I feel it more doing them slowly and barely touching down in back, so that's what I do.

So, when are you going to try the stairmaster?

[foodfromafar]

Thanks, SillySally. I eyed the stairmaster on the way in today, but I didn't tackle it....yet.

4/15/08 Stage 1 B-5

I warmed up with 5 minutes on the elliptical and then the warm up exercises in NROLW.

Deadlift
Set 1 45#/10 reps
Set 2 50#/10 reps
Set 3 55#/10 reps

Dumbbell Shoulder Press - Set 1 10#/10 reps
Wide-Grip Lat Pulldown - Set 1 50#/10 reps

Dumbbell Shoulder Press - Set 2 10#/10 reps
Wide-Grip Lat Pulldown - Set 2 50#/10 reps

Dumbbell Shoulder Press - Set 3 10#/10 reps
Wide-Grip Lat Pulldown - Set 3 55#/10 reps (barely made it)


Lunge - Set 1 10#/10 reps (wider step, lower dip)
Swiss Ball Crunch - Set 1 10# overhead/12 reps

Lunge - Set 2 10#/10 reps
Swiss Ball Crunch - Set 2 10# overhead/12 reps

Lunge - Set 3 10#/10 reps
Swiss Ball Crunch - Set 3 10# overhead/12 reps

Did 3 min on the elliptical to cool down and then had a good stretch!

I'm really hungry today, too!

[Bytsi]

I eyed the stairmaster on the way in today, but I didn't tackle it....yet.

Whatcha waitin' for!?!?????? How bad could it REALLY be??? LOL!

[Silly Sally]

C'mon, Pauline. I will if you do.

(No peer pressure here!)

[Ruthie]

We had some good discussion and I got some good advice about step-ups in this thread.
Ruth

[foodfromafar]

OK, Sally, I'll try it out next time I'm at the gym and let you know what I think!

Thanks for that thread, Ruthie! It really helped. The guy with the video really helped me figure out some form things.

[foodfromafar]

4/17/08 NROLFW Stage 1 A-6

Warm up for 5 minutes on the elliptical, BW Squats, Lateral Lunges, Reverse Lunges, Inchworm.

Squat Set 1 Bar/10
Squat Set 2 Bar/10
Squat Set 3 Bar/10
Push Up Set 1 30 degrees/10 - bad left shoulder so I will do 45 degrees for the rest
Seated Row Set 1 60#/10
Push Up Set 2 45 degrees/10
Seated Row Set 2 60#/10
Push Up Set 3 45 degrees/10
Seated Row Set 3 50#/10 (decided to really concentrate on form)

Step Up Set 1 - BW/10 - used lowest bench I could find...still a reach but doable
Prone Jackknife Set 1 12
Step Up Set 2 BW/10
Prone Jackknife Set 2 12
Step Up Set 3 BW/10
Prone Jackknife Set 3 12

My legs and gluts aren't sore at all today. As a matter of fact, the only soreness I really have is my left shoulder which is achy. Everything else, arms, back, legs, core feel just fine. Overall I feel physically drained, but not muscle soreness. Should I feel more sore or am I OK just feeling like a limp rag?

[Silly Sally]

Limp rag sounds about right. I think our muscles get used to the exercises, so the DOMS only happens when we do new moves, work different muscles.

Sounds like a GREAT workout!

[foodfromafar]

Thanks, Sally! I tackled the StairMaster at the gym today. It looks a lot more imposing than it actually was. I only did it for about 5 minutes post workout. I went up to Level 8 which was very doable without being thrown off the back! Seriously, I think it will be a fun alternative whenever HIIT starts.

I read a couple of threads and watched a couple of videos about deadlifts and I decided to use risers today to hold the bar at the height it will be when 45 plates are on it. It made the exercise so much easier than lifting from the ground up! I deadlifted 65# today. I think I can go heavier next time...

[foodfromafar]

4/19/08 Stage 1 B-6 Workout

Deadlifts - I used risers for the first time after reading a couple of threads. Perfect!
Set 1 55#/10
Set 2 60#/10
Set 3 65#/10

Dumbbell Shoulder Press Set 1 10#/10
Wide Grip Lat Pulldown Set 1 50#/10 - concentrating on form

Dumbbell Shoulder Press Set 2 10#/10
Wide Grip Lat Pulldown Set 2 50#/10

Dumbbell Shoulder Press Set 3 10#/10
Wide Grip Lat Pulldown Set 3 55#/5, 50#/5

Lunges Set 1 10#/10
Swiss Ball Crunch Set 1 10#/12

Lunges Set 2 10#/10
Swiss Ball Crunch Set 2 10#/12

Lunges Set 3 10#/10
Swiss Ball Crunch Set 3 10#/12

Overall, I feel like I'm making progress. I think my form overall is improving and I'm slowly adding weight. My left shoulder has a weakness that I'm not sure what to do about. I cannot press 15# with my left arm and on pushups lower than 45 degrees I find my right arm overcompensates for my weak shoulder. This is something that has been going on for months not a recent injury. I guess I'll just have to be careful.

[foodfromafar]

4/22/08 Stage 1 A-7 Workout

Squat
Set 1 45#/8
Set 2 50/8
Set 3 55/8

Push-up Sets 1-3 30 degree/8
Seated Row Sets 1-3 60/8

Step Up Set 1 5/8
Prone Jackknife Set 1 15
Step Up Set 2 10/8
Prone Jackknife Set 2 15
Step Up Set 3 10/8
Prone Jackknife Set 1 15

4/25/08 Stage 1 B-7 Workout

Deadlift
Set 1 55/8
Set 2 65/8
Set 3 75/8

Dumbbell Shoulder Press Sets 1-3 10+10/8
Wide-Grip Lat Pulldown Set 1 50/8 Sets 2-3 55/8

Lunge Sets 1-3 15+15/8
Swiss Ball Crunch Set 1 10#/15 Set 2 15#/15 Set 3 20#/15

That's it for now...

[Bytsi]

Looking good!!!! Are you excited to be (almost) done Stage 1?

[Silly Sally]

Wow, your squats are strong!

[foodfromafar]

Nah, for the squats, that's the total weight with the bar included in it...

About finishing Stage 1...it's kind of exciting and I'm proud to have made it this far! But I have to tell you, some of the things in Stage 2 seem pretty intimidating.

Will I knock my teeth out with the front squat/push press if I can even get the bar above my teeth? Probably should be more worried about my nose since it's my most prominent facial feature...
Will I look like a complete imbecile trying to balance on foot for the one-point row? The operative word is trying...
What in the world is a wood chop? Just call me Paul Bunyan...
Will I fall off the box attempting a deadlift from a box? Klutz to the max...

These are just some of the questions floating around my mind...

Compared to those things, the StairMaster looks like a magic carpet!!!!

[Bytsi]

Originally Posted by foodfromafar

Nah, for the squats, that's the total weight with the bar included in it...

About finishing Stage 1...it's kind of exciting and I'm proud to have made it this far! But I have to tell you, some of the things in Stage 2 seem pretty intimidating.

Will I knock my teeth out with the front squat/push press if I can even get the bar above my teeth? Probably should be more worried about my nose since it's my most prominent facial feature...
Will I look like a complete imbecile trying to balance on foot for the one-point row? The operative word is trying...
What in the world is a wood chop? Just call me Paul Bunyan...
Will I fall off the box attempting a deadlift from a box? Klutz to the max...

These are just some of the questions floating around my mind...

Compared to those things, the StairMaster looks like a magic carpet!!!!

Oh Pauline - you make me laugh!!!

First - yes your squats are great - and of course we include the bar weight in our #s - that there is 45#s!!!

Ok... first... practice some of stage 2 moves during your week off, with light weights (I did this, got the idea from others who have done the same - it helps)... You won't hurt your nose on push press - or at least you'll only do it once ... Don't worry 'bout what you look like - anyone staring is just jealous of your awesome workout routine ... And woodchops aren't so hard - just read that page of the book...

Balance on the step? Well... I'm a huge klutz so no help for ya there!

have FUN!!!!!!!! (and remember, plenty of people think stairmasters are hard or confusing, right?)