What you tell yourself gets lodged into the way you see yourself.
Too late for that. I've been doing it for almost 55 years, and it's now part of my permanent hard wiring. I was always told I was never good enough, so It's all I know. But I also use that negativity as motivation, in a screwy kinda way.
Thanks for looking out for me, greg. I've read through some of your training log to know that you speak from experience. I can't imagine surviving the hell you've been through, I'm not strong enough, and I lack the psychological fortitude. Here's looking toward a bright future for you.
I've been negligent in logging in my workouts, mainly because theere haven't been any. I hurt my entire posterior chain deadlifting last week on workout B in stage 1. I started off pulling 95 pounds on the DL for 15 reps. The first set was good, but my form went to hell on the second set, and I had to complete the 15 reps as 3 sets of 5.
Everything else was OK, but I'm just not going to count these initial workouts as being completed. I will just consider them a practice run, and try to have some common sense when choosing a weight to start from.
It's a tricky guess for me. I choose a weight that feels good, and I can maintain form really well on the first set of 15. By the second set, with 60 sec rest period, whatever weight I lift in the first set becomes way too heavy all of a sudden, and I have trouble either maintaining my form or pulling the weight.
So what the heck happens in that 60 second rest period between sets? Some evil magic that either makes the weights heavier or me weaker, or both??? I don't get it.
Looking back, I've usually done a 5 x 5 type of program, taking as long as I needed as a rest period. But even then, my best lifts were always my first lifts, in any exercise. I get progressively weaker as I go along, and get wiped out by the last set. The 60 second rests just make it worse. I'll just have to track myself over the course of each stage, and hopefully, this weakness will correct itself as I get more conditioned.
I seriously hope my CNS isn't totally shot. 54 is pretty old, but I hope it's not permanently damaged from all the abuse I put it through when I was young. Like drugs, alcohol, bad food (and NO food!!) and no sleep.
Speaking of food, are you eating enough before lifting so that you've got enough gas in the tank to finish the work?
You've probably already got it covered, but I thought it couldn't hurt to ask.
Hope you feel better and are back at it soon!
Thanks, I'll be OK.
Eating enough? HAHA! That's a good one!
I already eat too much as it is, unfortunately. So I haven't really got it covered at all. Although my diet is clean, and I eat every few hours, I may need to work some more carbs in, just to see what gives. My macros are way off, I get enough lean protein, no problem, but I love, love, love, nuts, seeds, olives, hard cheese, coconut oil, olive oil, avocados, butter, salmon and tuna. Not to mention the fistfull of fish oil caps I take every day.
The only carbs I get are steel cut oats for oatmeal, raw leafy green veggies, and maybe a potato once a week or so. I'm not a bread lover, I hate rice and noodles, pasta is OK.
I think it may be due to the damage I did to myself when I was younger. Ten years of physical abuse in my 20's with dope, booze and little to no food, because I spent my money on getting drunk as often as I could, is coming back to kick me in the ass 30 years later.
I just can't seem to build up any type of physical endurance, whether it be cardio or lifting. I can sprint like hell for 30 seconds, then I'm wiped out for anything else. My best and strongest effort is always my first effort. It's as if all my energy is all saved up, just to give me one blast of power, then that's it. I'm done. So when I try to hold back, and pace myself, all I can do is one set of 15, and proceed to get progressively weaker and I feel like my bones turn into jelly for the next set.
But I'll just keep on doing the program as best as I can, and keep track over time to see how my strength and endurance builds before I jump to conclusions that my CNS is shot. If I have not made any progress after faithfully completing all stages of NROL4W, then I better go see a doctor. A medical doctor, that is. I already see a shrink for my terminal insanity, and she's the one that recommended lots of exercise in the first place.
I've officially re-started the program today after several fits and starts. I'll just call the previous workouts as practice sessions, and lessons learned about how to use common sense when choosing a weight to start with so as not to injure myself. Working out at 6:00 AM is good for me. The gym is mostly empty, so I can superset without disturbing anybody. Also, I am really self-conscious, so I am more at ease when I'm alone. It's also easier to concentrate on my form without people staring at me.
So here's this morning's workout:
Squat:
1 x 15 with only the bar
1 x 15 with only the bar
First set was OK. Second set got a little shaky, and I didn't go to parallel. My knees felt weak, and my legs started to give up on me, but I was able to complete the second set.
Pushups: (alternating with rows)
2 x 15 BW on my knees.
I was doing them on my toes off the bench, but it really hurt my shoulders, and I couldn't get my chest low enough. My range of motion is very limited this way, so I went to the floor, and did them on my knees. I was able to go deeper, and increased my range of motion to a full pushup this way.
Is it better to do 1/4 pushups off the bench on my toes, with little depth and almost no range of motion, or do them on the floor on my knees with the full range? I want to get the full benefit from this exercise, but what is the best way to build up my strength?
Seated Row:
1 x 15 with 20 kg on the weight stack, using the straight bar
1 x 15 with 27.5 kg straight bar
First set felt easy, so I increased weight for the
second set. Completed with good form and no leaning back. I'll start with 27.5 kg next time.
Step Ups: (alternating with prone jackknife)
3 x 5 with 5lb dumbbells, for a total of 15 reps for each leg
3 x 5 with 5lb dumbbells, for a total of 15 reps for each leg
I used the bench, and broke it up into 3 sets of 5 reps for each leg, with no rest. So it was 5 reps left leg, 5 reps right leg, 5 reps left leg, 5 reps right leg, 5 reps left leg, 5 reps right leg, to complete one set.
Left side was stronger than right side. My knees are weak. Hell, my entire body is weak! This really takes a lot of effort to complete with my form intact.
Prone Jacknife:
Did both sets with my shins on a bench.
I have been practicing this exercise at home on my swiss ball, several times a week, faithfully. I am totally frustrated. I studied every video of this exercise I could find on the internet, including reading and re-reading the links here: Prone jackknife problems
I have made no progress. None. Zero, zip, zilch.
I am so angry and frustrated with myself, and I'm ready to take a knife to the damn ball and pop it. I have made some progress with the swiss ball crunches. When I first bought the ball, I couldn't even balance myself sitting down on it. Now I can, and the crunches are no problem. But I can't even keep my legs balanced for 10 seconds.
I start off with the ball in front of me, rolling my chest over it, and balancing with my arms on the floor in front of the ball as I roll forward. I continue to balance as I walk forward with my hands on the floor, until the ball is under my hips. As soon as the ball is positioned under my knees, that's it, time to roll off, either sideways, or the ball shoots out from under me and rolls backward.
So I do the prone jackknife with my feet elevated on a steady surface, like the bench. I am jealous of anyone who can do this exercise, but most of all, I wonder what the hell is wrong with me that I am making no progress at all in over 30 days time? Just frustrating.
OK, rant over. Overall, I felt pretty wiped out, but felt good for putting in the effort. My right hip flexor has been a bit sore after doing heavy yard work last weekend. During the stepups, it was a little painful, but mostly, it felt very weak, like it couldn't support my weight after I finished the exercise. After resting a bit, it was OK to walk without soreness. Hopefully, this will be gone soon.
Have a Happy Halloween, everybody.
The best thing about eating clean for these past years, is that I am no longer tempted by the candy, in fact, if I eat sweets like this, I feel sick. However, if that bowl of candy was a bowl of nuts or cheese, look out!! I would eat a weelks worth of calories in one sitting.
Is it better to do 1/4 pushups off the bench on my toes, with little depth and almost no range of motion, or do them on the floor on my knees with the full range? I want to get the full benefit from this exercise, but what is the best way to build up my strength?
I answered my own question by re-reading the exercise instructions in the book. Alwyn says there is no core involvement when you do pushups from your knees. So it's better to start at a 45 degree angle on my toes, and work on going lower until I'm pushing from the floor.
This morning I did Stage 1 Workout 1B:
Deadlifts:
1 x 15 with 65 lbs
1 x 15 with 65 lbs
This was the bar loaded with 2 ten pound plates. It felt a little light at first, but by the end of the second set, it felt heavier. My form was a bit off, as my hips wanted to rise before my shoulders. I need to pay attention to this next time
Shoulder Press: (alternating with wide grip pulldowns)
1 x 15 with 10 lb dumbbells
1 x 15 with 10 lb dumbbells
Started to lose form and lean back on last few reps of the second set
Wide Grip Pulldowns:
1 x 15 with 50 lbs on the stack
1 x 15 with 50 lbs on the stack
Felt a bit too easy, so I'll increase weight next time.
Lunges (alternating with ball crunches)
1 x 15 with 5 lb dumbbells, each leg, alternating with each rep
1 x 15 with 5 lb dumbbells, each leg, alternating with each rep
First set OK, but the second set I didn't lunge to parallel, and I noticed my right knee turns in at the bottom of the lunge. I'm right handed, my upper body is stronger on the right side, but my lower body is stronger on the left side. Go figure, I defy the laws of nature.
Ball crunches:
1 x 8 bodyweight only
1 x 8 bodyweight only
These I can do, no problem. Prone jackknife, huge problem. I still haven't been able to execute a jackknife after a month of practice at home.
I felt good and tired, the rest periods still feel too short for me, but that's good. I'm a slow mover by nature, so just speeding up anything I do is a workout in itself.
Diet has been clean, but I have decided not to restrict my calories during Stage 1, until I get used to working out like this. I'd like to drop some bodyfat, but I don't want to change up too many things at once. So I'll see how I feel after Stage 1 is completed, and whether or not I lose weight just by doing the workouts. I don't expect to, so I won't be disappointed either way.
Well, I'm happy to say that I woke up to find that Obama won, and history was made. I am proud to have voted for him, and have high hopes for a change, not only in the US, but globally. Americans have a bad worldwide rep, it can only get better from here. So, with that said, here is this morning's workout:
Stage 1 Workout 2A
Squat:
1 x 15 with 45 lbs (only the bar)
1 x 15 with 55 lbs
First set was OK. Second set was OK, too but I need to work on going deeper.
Pushups: (alternating with seated rows)
2 x 15 BW off the bench, on my toes.
Both sets OK, but my range of motion is way too shallow. I need to work on going deeper. My chest is too far from the bench. I am only doing "top-half" pushups, really. The bottom half kills my shoulders. I need to find a remedy exercise for my weak ,stiff shoulders.
Seated Row:
1 x 15 with 60lb on the weight stack, using the straight bar
1 x 15 with 60lb on the stack, using the straight bar
Both sets were good. Second set, I cheated by leaning back a bit on the last few reps.
Step Ups: (alternating with prone jackknife)
3 x 5 with 5lb dumbbells, for a total of 15 reps for each leg
3 x 5 with 5lb dumbbells, for a total of 15 reps for each leg
I used the bench, and broke it up into 3 sets of 5 reps for each leg, with no rest. So it was 5 reps left leg, 5 reps right leg, 5 reps left leg, 5 reps right leg, 5 reps left leg, 5 reps right leg, to complete one set.
My right side is weak, I still need a lot of work in order to maintain my form. My right knee turns in, just like when I lunge. It also makes crunching noises, but there's no pain. Sounds like rice crispies.
Prone Jacknife:
Did both sets with my shins on a bench
I had to. I still keep falling off the ball, and time was a wasting, so I had to improvise, yet again. I'm still practicing this at home, but it looks like I'm hopelessly lacking in balance and core strength and stability. I feel so bad that I'm making no progress at all on this exercise, in spite of daily practice. I'll just keep plugging away, because I'm stubborn like that.
Food has been good, and my macros are coming more into balance, as I've been adding in a few more starchy carbs and cutting way back on the olive oil, nuts and cheese, in order to bring my healthy fats into balance. I'll post a weekly chart average from my Fitday records at the end of each week.
The first set felt light, so I upped the weight for the second set. My form was OK, I concentrated on not raising my hips first at the bottom, and keeping my chest high and shoulders back. This is one exercise that I think my body was built for. I think I can go heavier with fewer reps for the next workout.
Shoulder Press: (alternating with wide grip pulldowns)
1 x 15 with 10 lb dumbbells
1 x 15 with 10 lb dumbbells
Started to lose form and lean back on last few reps of the second set. I guess my shoulders are weak, they sure seem to get tired fast. The weight feels really heavy by the last few reps of the second set.
Wide Grip Pulldowns:
1 x 15 with 50 lbs on the stack
1 x 15 with 52.5 lbs on the stack
Felt a bit too easy this time. too. I will increase the weight next time.
Lunges (alternating with ball crunches)
1 x 15 with 5 lb dumbbells, each leg, alternating with each rep
1 x 15 with 5 lb dumbbells, broken into 3 sets of 5 reps for each leg
First set OK, I concentrated on getting to parallel, and not turning my knees in at the bottom of the lunge. The second set I did not alternate legs with each lunge. Instead, I did 5 lunges with the left leg, then 5 with the right leg, then repeated for 2 more sets of 5 for each leg without rest to complete 15 reps for each side. I find it harder to alternate legs in the second set, as my legs get tired, I start to lose form. It's easier to keep my form and balance when I do 5 reps with the same leg, then switch. It was a little better than the last workout, but my legs are weak, and any single leg exercise is really tough for me to do. I really need to focus on making my legs stronger.
Ball crunches:
1 x 8 bodyweight only
1 x 8 bodyweight only
Felt the last few reps of the second set in my back. Also, I felt my balance starting to give as I got tired, so my back took over for my abs.
I like this workout better than workout A, I'm way better at deadlifting than I am at squatting. Hey, at least I'm good at one thing! Now I don't feel so discouraged about being a klutz with no balance. It's been a long time since I've actually felt proud of myself. I'm sitting here smiling to myself and feeling good inside. I almost forgot what feeling good feels like. It's a good thing, and I don't want to let it go.
I was sick over the weekend, so I skipped the gym on Monday, took the day off from my job, and rested up. I haven't been eating much the last four days, either. But I'm feeling better, and went to the gym this morning.
Stage 1 Workout 3A
Squat:
1 x 12 with 65 lbs
1 x 12 with 70 lbs
Since this workout is 12 reps instead of 15, I decided to start out a little heavier than last time. First set felt good, but a bit too easy. I added 5 pounds to the second set but the last 3 reps were hard, and I didn't go to parallel. Not too bad.
Pushups: (alternating with seated rows)
2 x 12 BW off the bench, on my toes.
Both sets OK, but my range of motion is still not deep enough. But it was a little deeper than last time, and the second set was hard.
Seated Row:
1 x 12 with 60lb on the weight stack, using the straight bar
1 x 12 with 60lb on the stack, using the straight bar
Both sets were good. I kept the same weight as last time, because I was feeling a little shaky from the pushups.
Step Ups: (alternating with prone jackknife)
3 x 5 with 5lb dumbbells, for a total of 12 reps for each leg
3 x 5 with 5lb dumbbells, for a total of 12 reps for each leg
I was feeling pretty weak here, like I was running on empty, and didn't have much left in the tank. Both sets were hard, and slow. I needed to rest 5 minutes after the second set before I could do the jacknifes.
My right side knee is still turning in, and is weaker than my left leg.
Prone Jacknife:
I actually managed 2 clumsy reps on the ball, but finished up like last time. That's actually progress for me.
I didn't feel too good by the time I hit the shower. I felt dizzy, and thought I was going to faint. That's what happens when you hardly eat for a few days. I was still sweating like crazy after my shower, and had to sit down and drink water until I felt OK. I like to feel wiped out completely after a workout, but this went a little too far. My hands were still shaking when I tried to get the car keys into the ignition. I had to sit 15 minutes longer before I could recover and drive. Weird, huh?
Here's this morning's workout. I like this one lot's better than workout A.
Deadlifts:
1 x 12 with 75 lbs
1 x 12 with 80 lbs
The first set felt good, so I upped the weight for the second set. My form was OK, I feel like I have a few more reps left in the tank, so I'll go heavier next time.
Shoulder Press: (alternating with wide grip pulldowns)
1 x 12 with 10 lb dumbbells
1 x 12 with 10 lb dumbbells
Started to lose form and lean back on last few reps of the second set again. The weight feels really heavy by the last few reps of the second set. I was unable to raise the weight even though there were fewer reps. I felt I was leaning too far back to compensate.
Wide Grip Pulldowns:
1 x 12 with 55 lbs on the stack
1 x 12 with 60 lbs on the stack
These felt good. I will increase the weight next time.
Lunges (alternating with ball crunches)
1 x 12 with 5 lb dumbbells, each leg, alternating with each rep
1 x 12 with 5 lb dumbbells, same as first set
First set OK, I concentrated on getting to parallel, and not turning my knees in at the bottom of the lunge. Second set, I couldn't go as deep, I felt weak and my legs got wobbly, but I made it through.
Ball crunches:
1 x 10 bodyweight only
1 x 10 bodyweight
I'm getting the feel and balance for this exercise, and working my abs instead of my back.
Not bad for a Monday. I feel much better this week, as I was fighting a virus or something last week that kept me from eating properly. And when I can't eat, everything goes bad. But I rested up over the weekend, and feeling good now.
I left off with 70 pounds the last time, so I started off with the same. First set felt good, so I increased for the second. I'm working hard with 75 pounds, but not hard enough. I need to increase weight the next time. I'm still a bit short of parallel, though, as I get tired at the end of the second set.
Pushups: (alternating with seated rows)
2 x 12 BW off the bench, on my toes.
Both sets OK, but I still need to get my chest closer to the bench. I have trouble in the bottom half of pushups.
Seated Row:
1 x 12 with 65lb on the weight stack, using the straight bar
1 x 12 with 65lb on the stack, using the straight bar
Both sets were good. I increased the weight 5 pounds since the last workout.
Step Ups: (alternating with prone jackknife)
1 x 12 with 5lb dumbbells, 12 reps in a row on each leg
1 x 12 with 5lb dumbbells, 12 reps in a row for each leg
Since I am having so much trouble with these using the bench, I decided to use the step platforms they use for aerobic class. I put 5 risers under the platform, which gives my knee just about a 45 degree angle when my foot is on the platform. I was able to do 12 in a row on each leg this way, for both sets, making sure my working leg was doing all the work. I will increase the height of the platform as my legs get stronger and my balance gets better. The bench wasn't working for me. The angle was too steep, and my legs are too weak.
Prone Jackknife:
1 x 2 on the ball, the rest off the floor
This is a joke, and I give up. After almost 2 months of practice at home and at the gym, I am still unable to execute this maneuver. I am both angry and disappointed in myself. I'm a Swiss ball failure with no core strength. None!! This is the crap that makes me wonder about myself, and what the hell I'm doing wrong. To put lots of effort into something that never improves is a big red flag. Besides, it makes me feel old, stupid and hopeless. Not to mention that people point and laugh when they think I'm not looking. At least I can provide entertainment value to the morning crew at the gym.
Why are you increasing weight on your squats if you aren't able to hit parallel yet? I backed way down on my weight just to get the feel of ATG squatting and making sure I always was parallel or below and it made a huge difference in my squatting.
Why are you increasing weight on your squats if you aren't able to hit parallel yet? I backed way down on my weight just to get the feel of ATG squatting and making sure I always was parallel or below and it made a huge difference in my squatting.
I miss parallel as I get tired on the last few reps of the second set.
I could always do box squats for those last few, by putting the bench behind me to make sure, but when the bench is behind me, I don't seem to work as hard, knowing it's there to support me if I fail.
I missed last Friday's workout due to a hangover from too much eating and drinking Thursday night. My addictions sometimes get the better of me, no telling when they'll raise their ugly head. I'll be good for months, even years, and then, BAM!!! A bingefest reduces me to my former victim mentality. I've been a binge eater as a teenager. Throughout my 20's and early 30's I was a binge eater AND a binge drinker and doper. I was 100 pounds soaking wet at 5'8" tall. I'd rather spend my money on dope and booze than food back then. I got healthy, got married, raised 3 children and managed to stay clean and healthy. But now that my children are grown, and the nest is empty, I find that I'm defaulting to my old bad habits several times this year. Somehow, it's worse around the holidays. My self-control is shaky at best. I better get back on track, call my shrink and keep busy. I did yard work all weekend in 25 degree weather to distract myself and wear myself out so that I would just fall asleep from exhaustion instead of spending the evening drinking Maker's Mark and eating the entire contents of the refrigerator, then spending the next hour throwing everything up. What fun!! I slept like a log and behaved myself. Now it's back to work and back at the gym.
Here's this morning's workout:
Deadlifts:
1 x 12 with 80 lbs
1 x 12 with 95 lbs
The first set felt way too easy, so I upped the weight for the second set. My form was spot-on through both sets. Even 95 pounds was not difficult at all for 12 reps. I like deads!
Shoulder Press: (alternating with wide grip pulldowns)
1 x 12 with 10 lb dumbbells
1 x 12 with 10 lb dumbbells
Started to lose form and lean back on last few reps of the second set again! I've got no strength when it comes to raising weight over my head.
Wide Grip Pulldowns:
1 x 12 with 60 lbs on the stack
1 x 12 with 67.5 lbs on the stack
First set was too easy. Second set was just right.
Lunges (alternating with ball crunches)
1 x 12 with 5 lb dumbbells, each leg, using the same leg for 12 reps
1 x 12 with 5 lb dumbbells, same as first set
Completing the set by using the same leg for all 12 reps, then changing to the other one for the 12 reps to complete one set works much better for me than alternating legs. I get in the groove with the move and I can go deeper with better balance. Lunges are looking good now.
Ball crunches:
1 x 10 bodyweight only
1 x 10 bodyweight
Not bad for a balanced impaired klutz. The ball doesn't roll at all now, I can lean all the way back, with my knees at a 90 degree angle and my torso parallel to the floor, and crunch up pretty high while keeping my elbows back behind my head, and using my abs instead of my back.
Not bad for a Monday. I like workout B way better than workout A.
Pushups and those nutty ball jackknifes are the bane of my existance. My shoulders hurt pretty bad doing pushups from any position and angle, and my core just doesn't roll on a balance ball. I need to find a way of doing pushups that won't kill my shoulders. As for the ball? I'm ready to pop it with a knife.
I have nothing brilliantly helpful to post, but I wanted to tell you how insightful I thought your last post was. You seem to be in tune with what you are doing and that's more than half the battle. Wishing you much success.
__________________ Just because your mother thinks you're special doesn't mean I do
I have nothing brilliantly helpful to post, but I wanted to tell you how insightful I thought your last post was. You seem to be in tune with what you are doing and that's more than half the battle. Wishing you much success.
Thanks, DD.
Doing NROL4W and completing it is my goal right now. I feel that strengthening my body will also strengthen my willpower.
"While I'm sitting here in this meeting, my addiction is outside doing pushups!"
I can't remember who told me this, or where they got it from, but it's true. It's time for me to kick ass now. Lifting, and the lifestyle that goes along with it, will get me through the rest of my life.
I haven't been to the gym since last Monday, so I was actually looking forward to working out today. Two of my three children were home for Thanksgiving, and the week just flew by. I spent lots of time in the kitchen, and was pretty good with my eating and alcohol consumption. Kept it light and enjoyed myself without binging for once!
Here's this morning's workout:
Squats:
1 x 10 with 75 lbs
1 x 2 with 85 lbs
1 x 10 with 95
I left off with 75 pounds the last time, so I started off with the same. It felt WAY too easy, so I loaded 2 more 5 pound plates on the bar, but even that was too light. I thought I made a mistake, so I pulled off all the small plates, and put 2 x 25 pound plates on the bar. I couldn't believe that I got to below parallel (but not QUITE ATG) on all my reps with 95 pounds! I was so happy I felt like yelling out "yay, me!!" But I restrained myself.
Pushups: (alternating with seated rows)
2 x 10 BW on the floor, on my toes.
Since I did so well on my squats, I got my confidence up to try pushups from the floor instead of from the bench. First set was good, I couldn't get as low to the floor on my second set as I got fatigued.
Seated Row:
1 x 10 with 65lb on the weight stack, using the straight bar
1 x 10 with 70lb on the stack, using the straight bar
Both sets were good. I increased the weight 5 pounds on the second set with no problem.
Step Ups: (alternating with prone jackknife)
1 x 10 with 5lb dumbbells, 10 reps in a row on each leg
1 x 10 with 5lb dumbbells, 10 reps in a row for each leg
Just like last time, I used a step with 5 risers instead of the bench. I'm starting to get better at these, so next time I'll either use the higher bench, or increase the weights using the step and risers.
Prone Jackknife:
1 x 4 on the ball with good form
1 x 8 on the ball with not as good form
I did it! OK, so they weren't perfect, but it took me 2 months of practice just to NOT fall off the damn ball after doing one.
I felt really good after this workout, like I am really making some sort of progress at last. Sure beats the hell out of feeling shame and frustration when leaving the gym.
At my age, seeing visible progress on my body is just about useless. Besides, I have always had body dysmorphic issues, and I will see fat, old and ugly in the mirror no matter what other people tell me. I did this when I was 21 and rail-thin, and I do it now at 54 and not thin anymore.
But I have learned to measure my progress by what my body can DO, not by what it looks like. This is what's new to me. This is what feels good to me now. So this is what I'm doing today and from now on. This will help me to be more powerful than any mirror.
DOH!!!
I JUST noticed that I was supposed to do 3 sets of 10 yesterday, NOT 2 sets of 10. No wonder it felt easy! I didn't tape my new workout card into my gym notebook, so I went with the last entries that were 2 sets of 12, and changed the reps to 10. Damn! I hate when I get to the gym only to find that I've forgotton something. At least I had my shower stuff and clean underwear.
Had a hard time getting out of bed today. It's cold and dark at 5AM in the winter, and I'd rather stay in my warm bed and sleep an extra hour. So I got a bit of a late start, but all turned out well.
Deadlifts:
1 x 10 with 95 lbs
1 x 10 with 95 lbs
1 x 10 with 105 lbs
First 2 sets felt too easy, so I added weight to the last one. That felt just right. I really like deads, have I said this many times before? I like that dizzy, wiped out feeling of accomplishment afterwards.
Shoulder Press: (alternating with wide grip pulldowns)
1 x 10 with 10 lb dumbbells
1 x 10 with 10 lb dumbbells
1 x 10 with 10 lb dumbbells
I have not been able to add any weight to my shoulder presses since I started this program. The last few reps of my last set are weak, and my form goes to hell because I lean back too far. How come I'm not getting stronger here?
Wide Grip Pulldowns:
1 x 10 with 65 lbs on the stack
1 x 10 with 67.5 lbs on the stack
1 x 10 with 67.5 lbs on the stack
First set was too easy. Next 2 set were just right. I could probably add some weight next time.
Lunges (alternating with ball crunches)
1 x 10 with 5 lb dumbbells, alternating legs for a change
1 x 10 with 5 lb dumbbells, same as first set
1 x 10 with 5 lb dumbbells, same as second set
Since my lunges are improving, I decided to try alternating legs with each rep this time to improve my balance and coordination. Worked well.
Ball crunches:
1 x 12 bodyweight only
1 x 12 bodyweight
1 x 12 bodyweight
These are looking better, too. I am now using only my abs instead of my lower back to crunch up on each rep. Finally got the feel of it.
I am now officially 55 years old, as my birthday was on Saturday. Honestly, some days my body feels like it's 75 years old, but my mind is stuck somewhere around 15. Here's this morning's workout:
Squats:
1 x 10 with 95 lbs
1 x 10 with 95 lbs
1 x 10 with 95 lbs
All 3 sets were pretty good. I got to parallel, but I still can't quite get ATG.
Pushups: (alternating with seated rows)
3 x 10 BW on the floor, on my toes.
Not too bad. The last set I just couldn't go as deep, my arms were getting shaky.
Seated Row:
1 x 10 with 65lb on the weight stack, using the straight bar
1 x 10 with 67.5 same as above
1 x 10 with 70lb on the stack, using the straight bar
All sets were good. Form was good to the end.
Step Ups: (alternating with prone jackknife)
1 x 10 with 10lb dumbbells, 10 reps in a row on each leg
1 x 10 with 10lb dumbbells, 10 reps in a row for each leg
1 x 10 with 10lb dumbbells, 10 reps in a row for each leg
This morning, I used the bench instead of the step and risers, and increased to 10 lb dumbbells. By the third set, I was wiped out, but my form was still spot on, but the reps sure slowed down from the speed of the first set.
Prone Jackknife:
1 x 7 on the ball with good form
1 x 10 on the ball with sloppy form
1 x 12 on the ball with really sloppy form
Hey, at least I was on the ball for all sets, instead of falling onto the floor with each rep. So I'll take the sloppy form and improve on it.
I felt wiped out as I hit the showers, and I was still sweating like a horse for about a half hour after I got out of the shower. Old age sucks, but it's better than being dead.
Did you ever think about dropping the weight on your squats and going ATG and then increasing the weight? That's what I did and now I only squat ATG and it's made a huge difference.
Did you ever think about dropping the weight on your squats and going ATG and then increasing the weight? That's what I did and now I only squat ATG and it's made a huge difference.
I'll give it a shot, and see what happens. But here's one thing I have lots of trouble with. When I try and go ATG, the lower I go, the more my form suffers. I lose the arch in my lower back. I find it almost impossible to maintain, as my back starts to round just below parallel.
I can jump squat ATG without a problem, so it doesn't seem to be a flexibility issue. But under a load, even a light one, my lower back rounds at the bottom, and I find it impossible to get out of the hole without causing some pain in my back.
Some people think it's a biomechanical issue, not a flexibility issue. I saw a video by Dan John, I think, that demonstrates this man doing a back squat ATG with his back rounding, like mine does.
Front squats don't do this to me, but I can't go heavy at all here. I wonder what gives???
I didn't sleep very well last night, so as a result, I felt a little weak and tired at the gym even before I started my workout.
Deadlifts:
1 x 10 with 95 lbs
1 x 10 with 95 lbs
1 x 10 with 95 lbs
I decided to keep the same weight for all sets, even though I ended off the last workout B with 105 pounds. I just wasn't feeling it. All three sets were good form. My grip was starting to give on the last few reps of the third set, but I managed OK without having to stop.
Shoulder Press: (alternating with wide grip pulldowns)
1 x 10 with 10 lb dumbbells
1 x 10 with 10 lb dumbbells
1 x 10 with 10 lb dumbbells
I still haven't increased weight, but all 3 sets were spot on with good form, and I didn't have to lean back to push the last few reps out this time.
Wide Grip Pulldowns:
1 x 10 with 65 lbs on the stack
1 x 10 with 67.5 lbs on the stack
1 x 10 with 67.5 lbs on the stack
I know I said I could probably add more weight, but like I said before, I just wasn't feeling it this morning. All 3 sets were good.
Lunges (alternating with ball crunches)
1 x 10 with 7.5 lb dumbbells, alternating legs
1 x 10 with 7.5 lb dumbbells, same as first set
1 x 10 with 7.5 lb dumbbells, same as second set
My lunges are still improving, so I put on my wrist weights and grabbed the 5 pound dumbbells. My knees don't turn in like they did at the beginning, and I can get deeper into the lunge now.
Ball crunches:
1 x 12 bodyweight only
1 x 12 bodyweight
1 x 12 bodyweight
Not bad here.
I felt good when I hit the shower. Another good morning at the gym.
Got up before the 5:00AM whistle this morning. We've had torrential rain and flooding all night. The noise of the rain on the roof was like a drumroll most of the night. I couldn't sleep, so might as well just get up and go. Needless to say, I was NOT feeling strong this morning.
Squats:
1 x 8 with 45 lbs just the bar
1 x 8 with 95 lbs
1 x 8 with 95 lbs
I actually went for a few practice sets, trying to get ATG with just the bar. I can do it in sumo stance, but my back loses the arch (it rounds more and more the further down I go) and I'm leaning way too far forward just as I go below parallel. And I have a hella lot of trouble getting out of the hole, unless I "bounce" out. Not so good. So I went back to 2 x 25's on the bar, and back to parallel for me today.
Pushups: (alternating with seated rows)
3 x 8 BW on the floor, on my toes.
All 3 sets were good, but I'm hesitant to add weight, as my shoulders always hurt a bit after pushups.
Seated Row:
1 x 8 with 67.5lb on the weight stack, using the straight bar
1 x 8 with 72.5lb same as above
1 x 8 with 75b on the stack, using the straight bar
All sets were good. Form was good to the end.
Step Ups: (alternating with prone jackknife)
1 x 8 with 10lb dumbbells, 10 reps in a row on each leg
1 x 8 with 10lb dumbbells, 10 reps in a row for each leg
1 x 8 with 10lb dumbbells, 10 reps in a row for each leg
All the benches were in use, so I had to use the step and risers. My form is getting better, as my knees don't turn in as much as when I first started.
Prone Jackknife:
1 x 5 on the ball with good form
1 x 10 on the ball with really, really sloppy form
then I gave up, and couldn't finish the last set after several crashes off the ball, and people were starting to laugh at me, so I got embarassed and headed for the shower.
The squat thing is giving me trouble. I can't keep my back from rounding.
It's been a while since I've updated, but I'm finishing up Stage 1 except for the AMRAP last 2 workouts, and I'm too lazy to transcribe my gym notebook into my online log. I've kept a sparse gym schedule over the holidays, due to family, travel and entertaining. I've kept steady with clean eating. The problem (as usual) was TOO MUCH clean eating. You really can have too much of a good thing.
Now I'm back to business as usual. I hope 2009 is a better year for all of us.
Due to a few psychological setbacks, I will not be able to keep up my log. I will not have access to a gym, so I cannot continue with my NROL4W program.
I'll be checking in from time to time, until I can return to complete the program, but I'll have to start all over again. A strong body is useless with a weak mind. Strengthening my mind has proven to be so much more of a challenge than strengthening my body. I have never been able to get both in sync, and at my age, it doesn't look too hopeful.
Thanks for your kind words, DanceDiva and realcdn. My brain is still insane, but I've changed my attitude for the better along with my medication. Seriously.
Linear Mode
