Well, I accidentally took my rest week a week early!!! I figure I should think of it that way so I don't get discouraged. I worked out Thursday before Memorial Day, had a great evening with my husband, and then the gym was closed Saturday through Monday! Grr... We did have a nice long hike Friday night though doing some last minute checks of the downhill mt bike courses--walking UP and DOWN the mountain!!
Anyway, Tuesday I planned on going in but had some sort of stomach bug, so I didn't get back into the routine until Thursday! Oh well, I am going to count it as a rest week. I only had 8A and B to go, plus AMRAPS if I decide to do them.
So here was Thursday's workout:
Yesterday's Workout:
Workout 8A (5-29-08):
Squats: 3x8 @ 40lb DBs (I must have not been doing these well, b/c my knees are still sore on Sunday. I decided to not do 8B over the weekend like I usually do b/c I couldn't even do a bw lunge)
Pushups: 3x12 (One hand on 2kg medicine ball, one hand on floor, alternating hands, one-legged)
Seated Row: 3x8 @ 150#
Stepup onto bench: 1x10 @ 25lb DB
Prone Jackknife on Ball: 1x12 prone pikes
After the first set of stepups/pikes my body wacked out--adrenaline rush, heart beating really hard, I felt HORRIBLE. A few years ago I started getting heart palpitations like this which after tests, yada yada yada, the dr said were harmless. They're brought on by stress, which I currently am swimming in--and I think a week of little exercise combined with the stress made them come back. So I didn't finish this workout I'm ashamed to say...
I think getting back in the mode of working out has helped the whole stress reaction thing though. We've been hiking twice since then and Friday night my daughter and I did intervals UP the hill behind our house! I don't think it was as high intensity as it should have been (I'm a wimpy runner), because we did 1 min run, 2 minutes fast walk, and we managed about 35 minutes. I was really proud of that, but from my elliptical trainer intervals, I was DEAD at 15 minutes. Anyway, it was fun and a good bonding time!
Celeste, my heart would have palpitations after taking a week off and coming back to that workout!!! Great workout and great for listening to your body when it was saying, "Time to stop!"
Celeste, my heart would have palpitations after taking a week off and coming back to that workout!!! Great workout and great for listening to your body when it was saying, "Time to stop!"
Pauline--tee hee!! thanks...
Quote:
Originally Posted by Bytsi
Stress sucks... hoping your next workout is better and relieves stress instead of adding to it!
Bytsi--thanks--and I think getting back into working out is getting rid of those palpitations. I've been feeling much better, this quick even.
So today's workout:
Workout 8B (6-2-08):
Deadlifts: 3x8 @ 115#
Shoulder Presses: 3x8 @ 25#
Lateral Pulldown: 3x8 @70#
Lunges: 3x10 @ 30# dbs
Abs: 3x15 reverse crunches, 3x4 astronaut holds
So that was the last stage 1 workout, unless I do the AMRAPS---hmmm, to AMRAP, or not to AMRAP, that is the question...
Any input, anyone? I've seen mostly negative comments on other threads, any reason to do or not to do them? I have to say I'm sort of sick of stage one and want to move on.
I did the AMRAP's, but I don't think you need to do them. I didn't get a lot out of them, to be honest... all they did was remind me how much it SUCKS to do high reps!
Well, Bytsi, I had decide to skip the AMRAPS and jump into Stage 2 (Since I already took my rest week), but what with company yesterday and today, and not being prepared for stage 2 (I need to read the directions for the exercises, figure out starting weights, etc), I flip-flopped at the last minute and did A AMRAP today. Yep, I hated it as much as I thought! (I bore easily and the pain is multiplied in my little head!)
So here goes: Stage 1A AMRAPS (6-4-08):
Squats: 40 @25 lb DBs
T-Pushups w/10 lb hexagonal dumbells: 20 (I expected to be able to do more, but I DEFINITELY couldn't have pulled off even one extra)
Seated Row: 25 @120lb
Stepup onto bench: 30 w/20lb DBs (This was not to failure, but until I started to lose good form)
Prone Jackknife on Ball: 17 yuk! I did 15 of these the first week! My form was better and I did them slower, but still...
So here's my progression for Stage 1 A Workouts:
Squats: Start 2x15 @ 25# DBs,
End 3x8 @ 40#DBs
Pushups: Start T-Pushups w/10# dbs 1x16. 1x14
End (1 legged pushups w/alternating hands on med ball) 3x12
Seated Row: Start 2x15 @ 120#
End 3x8 @ 150#
Stepups onto bench: Start 2x15 @ 20# DBs
End 3x10 @ 25# DBs
Prone Jackknife: Start 2x15 jackknife on shins
End 2x12 pikes 1x12 jackknife on toes
--------------------------------------------
Also on a funny note, I found out I lied about my age in this log!! I'm actually 34, not 33, I just can't remember my age! Gee, you'd think if I was going to lie, I'd do it right and make myself 29 or something!!
Oh, I forgot, I'm going to steal the "good thing for today" from Beach Plums who stole it from DirtyMartini--great idea especially now when I'm under a lot of stress and it can be easy to focus on the negative things.
Good thing for today--an overnight visit from my dear friends who are missionaries in Guatemala. They and their three kids stayed overnight with us, and we had a GREAT time. All of our children played well together and we grownups got to spend the day catching up and chatting (and troubleshooting parenting techniques!)
Funny thing for today--some guy at the gym came over and asked me if I "came there often," because I looked "really toned!" I wasn't sure if I should laugh and explain my opinion on toning, say thanks, or run away! Instead, I explained that I was just there at a different time than usual since I had company that morning. LOL!!!
I'm glad you had a great visit with your friends! It's so fun to catch up especially when the kids are all getting along together so you can actually carry on a real conversation!
I'm with you on not knowing how to respond to the guy at the gym's comments. I was going to get a swiss ball out of the aerobics room today and a woman asked me if I worked there and I told her no, I was just getting a ball to do planks with. Then she asked me to show her planks and then about her daughter's running training... I tried to help with my limited knowledge but why ask me? I keep hoping that I'm old enough for guys to steer clear. It works for the most part...
I'm with you on not knowing how to respond to the guy at the gym's comments. I was going to get a swiss ball out of the aerobics room today and a woman asked me if I worked there and I told her no, I was just getting a ball to do planks with. Then she asked me to show her planks and then about her daughter's running training... I tried to help with my limited knowledge but why ask me? I keep hoping that I'm old enough for guys to steer clear. It works for the most part...
Now THAT's a compliment--she probably has seen you work out and assumes you're some sort of professional even if you don't work there. That's pretty cool (although it doesn't help you get on with your workout either). BTW, the plank on the ball thing--HOLY COW!! I was checking out the stage two exercises today and managed a plank for only 30 seconds! I was only playing around, so MAYBE I could have held out for an extra 10 or 15, but I don't think I can do even a floor plank for 30s, not to mention two sets on the ball and bench. Amazing!
Thanks, Celeste! I really enjoyed Stage 2 and wished I could have done the FSPP to get the hang of it. I'm glad that the same exercises appear in Stage 4 so I have more time to work on them. They were a good mix. I've decided to just trust Alwyn's plan. He has a reason for listing the exercises he does in the order he does. I'm not smart enough to figure out his reasoning, but I trust his judgment! Overall, I preferred the A workout a little more than the B workout, but that may only have been because it was shorter! For the HIIT, I decided to just make it my own personal challenge and do a little more with each workout without killing myself! I've enjoyed it as a change in pace to the SS cardio I've been doing for so long. I still do the SS cardio, too. I'm addicted - it's my stress reliever!!
I meant to post this last night, but ended up not having time. So I decided to NOT do the B AMRAP and head straight into Stage 2--I'm so excited! But anyway, here is my progression for each exercise in Stage 1 Workout B:
Deadlifts: Start 2x15 @ 50#
End 3x8 @ 115#
Overhead Press: Start 2x15 @ 20#
End 3x8 @ 25
Lat Pulldown: Start 2x15 @ 60#
End 3x8 @ 70#
Lunges: Start 2x15 @ 20# DBs
End 3x10 @ 30# DBs
Swiss Ball Crunch: Start 2x25
End V-ups, reverse curls, astronaut holds
Yesterday's exercise: Walked the track w/my friend during soccer practice for about 45 min
Good thing for yesterday: Playing Dance Dance Veggie Tales with my kids!!
Funny thing: My son lost his first tooth and accidentally ate it!
I'll post today's Stage 2 A1 workout later, I have to eat breakfast!
FSPP: 2x10 @ 55# (I need to re-watch videos and re-read descriptions of this as I don't think I was being "explosive" enough) The 55# was very challenging though.
Step-up onto bench: 2x10 @ 25# DB (I'm not moving up on weight w/these b/c I'm working more on improving form and making sure I don't "cheat")
Dumbell 1 pt row: 1x10 @ 20# DB, 1x10 @ 25# DB (Balance was an issue, otherwise I could have gone heavier, but I suppose that's the point)
Static Lunge, Rear Foot Elevated: 2x10 @ 25# DB (First set I didn't get my forward thigh to parallel until the last few, but I made sure of it with the second set and could barely finish!)
Pushup: 2x10 w/toes on Swiss Ball and hands placed closer than shoulder width (I'm trying to figure out a pushup that's hard enough that
I can barely do 10. These I could probably do 15 or so, but the harder variations are too difficult. I can't do even one diamond pushup, and can only do one pushup w/handclap in between. I think that I'll just keep placing my hands closer together each time.)
Plank: 2 @ 60s (I did it with good form, but just barely!!!)
Wood Chop: 2x10 @ 40# (I want to watch a vid on these also. This weight may have been too heavy, not sure.)
WOW! I was dripping sweat during this entire workout--it was really a step up from Stage 1! But I really did like it...we'll see if I'm sore tomorrow.
On another note, ever since my "rest week" I have been really light headed and dizzy during these workouts. It may just be the stress, or maybe not eating very well, I'm trying to figure it out. But I know I haven't been eating right--so bad that I'm not even keeping track of it!! I did start keeping track yesterday again even though I had FOUR choc chip cookies, because when I put it down on paper (or computer) it's a little more convicting. The good news is that my eating badly nowadays means eating healthy (salads, chicken breast, whole grains etc) but with additions of junk (like way too many cookies or a couple glasses of wine on a night that I haven't planned it). So it's a small improvement over the junk food-a-rama days!
Thanks Pauline! I'm starting to feel those DOMS already...
So I did really eating today until we went for dinner at our business partners' home--I had left myself 800 calories too, but with the artichoke dip (my favorite) and two servings of homemade ice cream I was just plain defeated... But I DID keep track of the cals anyway--lets just say my macros were horrible and my calories were 2667--holy cow! A lot of it was emotional eating--business decisions can be so difficult and depressing. (Yes, I want a little cheese with my whine...)
Good thing for the day: A friend that sticks closer than a brother
Funny thing: My 4yo son running into the midst of our meeting in only his underwear...:-)
Ha ha Pauline, at least someone benefited from my misery!
So today I'm exhausted and I didn't even exercise!!! Today was the God's Country Marathon in Potter County, and we had a water/aid station for the runners. Considering that we (the volunteers) were all dying from the heat and humidity, the runners were quite impressive. It was a lot of fun, although I'm still hearing, "water, Gu, Gatorade!" running through my head like a broken record. Last year we won second place for the best station, maybe we'll crush the competition this year! Next year we're going to have a theme, like maybe we'll all dress in hula skirts and do belly dances or something!! (Okay, maybe not, but I would like to see my husband in a grass skirt)
Anyway, immediately after the last runner passed our station, we packed up and drove to a soccer game and sat in the 90 degree hot sun for over an hour, took the kids to the stream to play in the water, and came home. None of that was even remotely exercise, and I'm about dead! I did drink over 2 gallons of water today though...
Let's see, today's good thing: playing board games with my family (Quelf, an all-time favorite) and roasting marshmallows...I was good, only 4 marshmallows and 1 smore, fit into my 1665 calories for the day w/46 %carb, 29% protein and 25% fat. Not too shabby...
Funny stuff: the funny thing that 4yo son said at the soccer game but I can't remember. Haha, right?!
Another exhausting day today, but a good one. This afternoon my whole family went up on the hill by our house and "picked rocks" for an hour so dh could plant sweet corn (again in 85-90 degree heat). I swear, our fields grow more rocks than anything else... Anyway, we only went for an hour b/c the tractor got stuck in reverse and we couldn't haul the trailer any more. It ended up being a good workout (we only moved rocks the diameter of a dinner plate or larger)--thanks Alwyn for those deadlifts! It was amazing that my muscles didn't feel fatigued at all, I was tired from the heat and walking around uneven ground carrying huge rocks, but I could have gone longer even. Then of course we had a nice half mile walk back to the house since the tractor wasn't working.
On the food front, I feel like I'm really getting back on track. Today's food consisted of an egg and whole wheat toast and a slice of turkey bacon, salad w/another egg for lunch, south beach protein bar, half a granola bar, a can of tuna, and a heavenly lean steak for dinner with another salad and stir fried vegetables. That all added up to 1503 cal, 29% carbs/43% protein/ 28% fat). I know that isn't the 40/30/30 I've been aiming for, but I don't worry so much if it's the protein that's high, just when I overdo it on carbs. I may have a glass of wine later on since I have a few calories to work with, haven't decided yet. I think the scale is moving downward again--I was at 135 about 2 weeks ago and ended up going way up to 140 after a week of overeating junk. Some of that was probably sodium/water weight, but at least I'm on the downward swing (back to 137, hopefully not for long!)
Good thing for today: I think picking rocks was the highlight! (twisted, right?)
Funny thing: more ironic than funny, but I was getting quite down and stressed again about business/financial issues, and the exercise of the rock picking really elevated my mood! Cure for depression: Rock Picking!
And all those people on drugs who don't know about the cheaper cure!
Maybe I can sell it!
Just got back from the gym--Stage 2 B1
I decided to bike to the gym today (~10 miles round trip), still not sure if that was a wise decision or not, but I'm home! I forgot to raise the seat on my mountain bike, as it was lowered for downhill biking, so it actually was a bit more strenuous than it should have been. Anyway, the ride there was slightly downhill almost the entire way, which meant the ride home was UPhill almost the entire way! Only a little, but this is really my first bike ride of the year...
Wide-grip from box: 2x10 @ 105#
Bulgarian Split Squat: 1x10 @ 25#, 1x10 @ 30# (I'm wondering why just a weight plate or one dumbell, why not two?)
Underhand-grip lat pulldown: 2x10 @ 70# (I seem to find these a bit easier than the overhand)
Reverse lunge from box with forward reach: 2x10 @ 15# dbs (This felt a bit awkward, I really need to get looking up some vids before I go back in)
Prone Cuban Snatch: 1x10 @ 10# , 1x10 @ 8#(Too heavy for good form, so I went down on weights)
Swiss Ball Crunch: 2x25
Reverse Crunch: 2x15
Lateral flexion: 2x10 (I chose option 3)
(I did all these with no rest inbetween--is that a superset?)
Prone Cobra: 2x60s
Intervals: I tried to do intervals on my bike on the way home. I managed five 1 min intervals, but the problem was that the "recovery" didn't feel like rest at all, so I'm not really sure how that went. Anyway, I'm jelly all over, so that must be good!
Great workout, Celeste! Your rest days don't seem very restful!!
We had our monthly co-op delivery today in 95-100 degree heat. It was HOT! I had just come from the pool and threw on a pair of capris and my suit was still slightly damp, so I didn't get too hot.
Pauline, congrats for making it through Stage 2...did you take a rest week after you finished, or do they not recommend one since it's so short?
We had a nice afternoon at my parents' pond trying to escape the heat a little. The kids and a friend played for hours, I got a little rest and even did some intervals swimming back and forth across the pond.(5 intervals and a 5 min cooldown for a total of 15 min). I'm not a great swimmer by any means, but it was fun.
So that's the good thing for the day, relaxing by the pond.
Anything funny? Hmm, we found a huge box turtle that my kids named "Bob". We've made a "habitat" for him and we're going to let him keep us company for a few days before we return him to his home. We also met a bullfrog tadpole named Fred and a leech (yuk, what is it with my kids and bloodsucking creatures?) named "Floppy Blob". There were lots of salamanders without names and tons of minnows that kept nibbling my toes and making me shriek!!
YAY!!! The forum has returned! I was FORBIDDEN!!!!!!!!!! I feel so much better now that I can communicate w/fellow New Rules gals!
So--yesterday was a rest day, we had a great time. My older kids and I met up with my uncle and went mountain biking for about an hour. It was a really nice trail on the old railroad grade close to town, I never even new about it! So that was great. We had a full day of mundane stuff, but then dh and I ventured forth again after dinner and I took him on the trail. It had just thunderstormed, so we got completely soaked and muddy, but we had fun. I am really proud of dh for going, he hasn't really been on a bike in a long time!
Cals for 6/9 (Lifting Day):
1760 total (41 carbs/34 protein/ 25 fat)
6/10 (Rest Day):
1535 total (42 carbs/38 protein/ 20 fat)
6/11 (Lifting Day):
1800 total (39 carbs/38 protein/ 22 fat)
(YES, that's really 1800 calories, exactly on my goal! I'm sure actual calories weren't quite so neat since I couldn't weigh my food at dinner--at my parents' house--but still, it worked pretty well!)
Pushup: 2x10 w/toes on Swiss Ball and hands placed closer than shoulder width
Plank: 2 @ 60s
Wood Chop: 2x10 @ 40#
Went to the pond again to try to beat the heat, and I rowed around in the kayak for a bit. Could only do about 15 min though b/c my shoulders are SORE!
Oh, oh, oh!!! This return to forum land has got me all befuddled! I forgot completely to mention that I DID A CHINUP!!!!!!!!!!!!!!!!!!!!!!!! ! YAY ME!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Just one and six negatives, but when I tried a few weeks ago, I couldn't even do one! I was so excited!!!!!!!!!
Thanks, Celeste. I'm not taking a rest week. I may have missed something, but I didn't see that in the book. I figured I might take one after Stage 3 because by that time it will be about as many workouts as Stage 1 was.
Floppy Blob cracks me up. My kids are always finding critters. We have a Ball Python as a pet. Who would think to sweet petite girls would love a snake and enjoy watching it eat live mice?
Oh, oh, oh!!! This return to forum land has got me all befuddled! I forgot completely to mention that I DID A CHINUP!!!!!!!!!!!!!!!!!!!!!!!! ! YAY ME!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Just one and six negatives, but when I tried a few weeks ago, I couldn't even do one! I was so excited!!!!!!!!!
SWEET! Isn't that first chinup the absolute best feeling!
Oh, and the box turtle totally reminded me of growing up. We always had turtles living in our backyard. It was great, but we couldn't walk around bare-foot because they would try to eat our toes.
Wow! a chin up! I just can't wait to do a set of push ups on the floor! I am anxiously awaiting stage two but am nervous about the FSPP.. I don't know why, it just looks awkward.
Grr... We did have a nice long hike Friday night though doing some last minute checks of the downhill mt bike courses--walking UP and DOWN the mountain!!
I wasn't sure if I should laugh and explain my opinion on toning, say thanks, or run away! Instead, I explained that I was just there at a different time than usual since I had company that morning. LOL!!!
Next year we're going to have a theme, like maybe we'll all dress in hula skirts and do belly dances or something!! (Okay, maybe not, but I would like to see my husband in a grass skirt) 
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