Rest periods 3 min except right before Hip Flexion, which was 1 minute.
WARM-UP
Dance with athletic movement added for hips & hamstrings
followed by
Bar Circuit of 1 set x 30 lbs x 5 reps each: Back squat, RDL (wide stance), Push Press, Good Morning (wide stance), Shrug, Dislocates, Bent-Over Row
WORKOUT
A: Barbell Squat /w Barbell Split Squat (3 sets x 4 reps) Protocol: Push Press bar on back. 4 ATG squats followed by 4 split squats 1 leg then 4 split squats other leg. Push Press bar off back then rest.
3 sets x 60 lbs x 4+4+4
Workout done at home. Added the split squat for more intensity. Otherwise, if at gym would have done a 3x5 of heavier squats.
B: Barbell Military Press (3 sets x 5 reps)
3 sets x 40 lbs x 5 reps
Could feel the Push Press from the previous sets in my arms, so chose to do 40 lbs instead of 50 lbs.
C: Barbell Pendlay Row (3 sets x 5 reps) *NEW*
WU set 1 set x 50 lbs x 5 reps
3 sets x 70 lbs x 5 reps
Warm-up & first set, I was in deadlift position and exploded up to my BOOBs. After the first set, I decided to go back into the main house to look at the video and saw I should have been in RDL position. Last 2 sets much better. Like this exercise.
D: Hip Flexion: Hanna 3 (1 set x 5 reps each /w 5-sec hold)
1 set x BW x 5 reps
Love seeing the pull-thrus and face pulls in here. Those are two of my faves!
Your workouts are looking good. And I love the video-- had to wait til the kids were gone to listen to it
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 liked those too Kate. I have a list of several exercises that I've wanted to try. So I keep a folder of links, and I've decided to start incorporating some of them into my workouts.
I REALLY enjoyed this song. When I say it was the song of the workout, I mean it was THE SONG of the workout (on repeat).
__________________ Just because your mother thinks you're special doesn't mean I do
Didn't eat enough beforehand. Cooked beforehand so food would be ready, however, that even more delayed workout
Still blah after warm-up. Changed exercise order because of it, but still flagging
Knew period was coming next day
WARM-UP
Jump rope: 120 rev
Alternating butt kicks: 120
Alternating knee-ups: 30
Arm circles & back pops
Bar circuit (30 lbs x 5 reps each exercise): Overhead squat; RDL; Push Press; Good Morning; Shrug; Bent-over Row
Quad stretch: 20 sec (e)
General dance movement
WORKOUT (Rest period all 1 minute)
A1: 1-Leg Supine Hip Extension on Bench (3 x 5)
1 set x BW x 10 reps (e)
1 set x BW x 8 reps (e)
1 set x BW x 5 reps (e): SHELC /w ball
A2: Barbell Bench Press (3 x 5)
1 set x 50 lbs x 8 reps
1 set x 60 lbs x 5 reps
1 set x 60 lbs x 5 reps
B1: Barbell RDL (3 x 5)
3 sets x 60 lbs x 5 reps
Hamstrings could have handled additional weight. Thought about it but 1) didn't want to change weight 2) wasn't sure how tired they would be after the hip extensions.
B2: Negative Chin-ups (neutral grip) (3 x 5)
1 set x BW x 25 sec
1 set x BW x 22 sec
1) thought about putting some weight in a backpack & nixed that. 2) When I wasn't willing to do 3rd set, I knew I was right.
D: Alternating Woodchop on Ball (1 x 8)
1 set x 10 lbs x 5
COOLDOWN
Dance. Song Why Should I be Sad by Britney Spears
AFTERS
Food. Bath.
__________________ Just because your mother thinks you're special doesn't mean I do
Good workouts - are you enjoying them more these days?
Yes and no. Would like to know if I am providing adequate stimulus to my body but don't know how to phrase that as a question that would get me some specific information to use as a gauge.
Quote:
Originally Posted by gregl515
I could identify until you mentioned that your period was coming.
GAWD you know you can make me smile.
__________________ Just because your mother thinks you're special doesn't mean I do
How close are you training to failure? Not saying you should - it just might help give you an idea of where you're at.
Failure only trained to for bodyweight upper body exercises.
I don't train to failure with weghts. If weight slows, I try another rep. If weight slows & form suffers, I stop.
I have mixed feelings about training to failure on purpose. Fatigue & failure seem like a recipe for injury. But I do see the validity of knowing where I stand. But I could also see getting fool-hardy with that & back to courting an injury.
Something for me to ponder.
__________________ Just because your mother thinks you're special doesn't mean I do
Not saying you should train to failure - just to where you can sure see it from there. Such as - if a set calls for 8 reps, choose a weight where you can do 9, but not 10.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Yes and no. Would like to know if I am providing adequate stimulus to my body but don't know how to phrase that as a question that would get me some specific information to use as a gauge.
.
if you are doing a consistant program where you are doing same exercise/set/rep over a period of weeks - then one gauge is that you are going up in weight or able to do more reps at the same weight or some such.
if you are doing really varied routines from workout to workout it is harder to gauge - but first you'd have to identify a goal and how to measure progress towards it and then do that measure and track it.
"adequate stimulus" as you well know, is pretty vague - adequate for what purpose? how will you measure that? All those sorts of questions come up.
on the other hand - if you goals are general fitness and having fun - then perhaps just occasional measures like weight, waist & 1 mile timed run or 12 minute measured run and "go dancing every other weekend and rarely have to sit out because I am winded" would do just fine for your purpose.
Tom: I could live with that. It would however require that I actually iterate to find that weight. But trying to find a max for 9 reps is something I could do by myself versus needing someone to come get me from under it.
Lisa: I'm glad you responded. General good health is all I want, so the goal is vagueness itself. I wish there was a "checklist" that specified that a 44-year old woman with a normal BMI should be able to do xyz. Otherwise, I'm kind of meadering along with a nagging feeling of wondering if I've missed something. I am logging weight & measurements about once a month. Sprinting I like, but any other running I'd probably only do to save my life.
__________________ Just because your mother thinks you're special doesn't mean I do
wish there was a "checklist" that specified that a 44-year old woman with a normal BMI should be able to do xyz. .
off the top of my head - I would think a good checklist might be that a 44-year old woman with normal BMI should able to do anything that comes in her mind to do without wondering if she "can" do it -
going on vacation and deciding to try the parasailing or doing the hike up to the waterfall, taking part in the girls-only charity sprint triathalon, babysitting twin four-year olds for the afternoon, going out on the town in a strapless gown, taking up Western horseback riding (including throwing around the hay bales & saddling up), spending the day baking bread loaves, by hand, for a church sale, planning to compete in a powerlifting event that is only 3 months away.
Lisa: I'm glad you responded. General good health is all I want, so the goal is vagueness itself. I wish there was a "checklist" that specified that a 44-year old woman with a normal BMI should be able to do xyz. Otherwise, I'm kind of meadering along with a nagging feeling of wondering if I've missed something. I am logging weight & measurements about once a month. Sprinting I like, but any other running I'd probably only do to save my life.
I feel the same way, Tracey, except my checklist would have to be for a 50-year old (Sept. is coming quickly!) My problem is I have a 50 year old body with a 20-ish year old soul inside it. I *feel* young and I don't want to ever succumb to frumpy old lady syndrome. On the other hand, I don't want to be ridiculous either. I am realistic about the aging process - don't mind wrinkles, some sags, and gray hairs - I am almost 50 for goodness sake! However, I don't want to lose mobility or decrease activity or not do something just because of my age. Hence the need for a checklist that doesn't exist! The next best thing, I suppose, is for us to just keep doing the things we love and not be inhibited because of our age.
Ladies, just to remind you that at 79 my mother headed off on a freighter going around the world. Although I joined her, she definitely would have gone on her own. A few years ago we were on vacation in Mexico and she went off to climb the ruins at Coba (42 meters, 120 steps) on a hot humid day. Lost of younger people who went didn't reach the top. Age is just a number.
I agree age is just a number. I have much love for mine. Just fine wine time. I don't see it as either a negative or limiting factor. My musings were more on the preventive maintenance side -- you know like you're supposed to have a colonoscopy at 50, mammogram at 35-40 etc.
__________________ Just because your mother thinks you're special doesn't mean I do
WARM-UP
15 min: Nia joint movement with general body warm-up movement
WORKOUT (Rest period all 1-3 minutes as needed) Alternating Sets
A1: Barbell Jump Lunge (2 x 8 alternating) *NEW*
1 set x 20 lbs x 8 reps (alt)
1 set x 30 lbs x 8 reps (alt)
A2: Barbell Back Squat (2 x 8)
2 sets x 50 lbs x 8 reps
I was really surprised that the jump lunges were light with the 20 lbs. The 30 lbs was more of a challenge with the squat.
Alternating Sets B1: Vertical Press (2 x 10) --S1: Dumbbell Shoulder Press 1 set x 23 lbs (15+8-lb DBs) x 8 reps --S2: Barbell Push Press
1 set x 50 lbs x 8 reps
Was still on the 8-rep count from the last set, so after the first one kept it. Need some 25 and 30-lb DBs. Changed to a BB when holding 2 DBs was uncomfortable in the first set.
B2: Bench Dips (2 x 8)
2 sets x BW x 8 reps
Started eating a yogurt during this set and finished it throughout the rest of the workout.
Alternating Sets C1: Barbell RDL (2 x 8)
2 sets x 50 lbs x 8 reps
C2: Negative Chin-ups (neutral grip) (2 x 1)
1 set x BW+15 lbs x 24 sec
1 set x BW+15 lbs x 20 sec
Put weight in a backpack. Negatives were no problem, but I don't like the straps around my neck. Need to jack-rig something so the weight is around my waist.
COOL DOWN
General Body stretch: pecs, hamstrings, calves, glutes
AFTERS
Shower then went for a ride downtown.
__________________ Just because your mother thinks you're special doesn't mean I do
Hey everybody. I really did like that workout. After the one where I did the Squat/Split Squat combo, it was very apparent (as quads said hi), that some split squat/lunges should be re-introduced into my routine. I did the jump lunges for a challenge -- daring myself to do them. And they turned out to be fun. I challenged myself to add weight on the negatives. Don't know if I'll ever be able to do a chin-up/pull-up, but I am quite happy that I have found ways to show me that I have yet to test my physical limits. While I'm not a balls-to-the-wall kind of gal, those occurrences still thrill me.
Between period, allergies, and stress, I haven't been sleeping all that hot. Went to bed at 2:30 a.m. Woke at 8:53 a.m. to use bathroom. Went back to bed and woke at 1:40 p.m. Apparently needed. Just enjoyed my breakfast & first cup of coffee.
__________________ Just because your mother thinks you're special doesn't mean I do
03/25/09: Strength
A1: Superman on Ball
1 set x BW x 53 sec
1 set x BW x 1 min
A2: YTWLI
1 set x 5-lb DBs x 5 reps (e)
1 set x 2-lb Sandbags x 8 reps (e)
B: Barbell Deadlift
W1: 1 x 60 lbs x 6 reps
W2: 1 x 90 lbs x 4 reps
W3: 1 x 110 lbs x 3 reps
3 sets x 120 lbs x 5 reps
C1: Push-ups (off bench/on fists)
3 sets x BW x 6 reps
C2: Barbell Bench Press
1 set x 50 lbs x 1 rep
1 set x 60 lbs x 1 rep
1 set x 70 lbs x 1 rep
D1: Rear Dumbbell Flye
1 set x 8-lb DBs x 8
D2: Horizontal Pull-up – Close Grip (Feet on bench/legs straight. Bar perpendicular to bench so hands in rappel position)
1 set x BW x 6 (alternating side-to-side)
03/26/09: Cardio
2-mile walk to/from store outside in the beautiful glorious sun. Jazz in the ears. Felt like Sunday cruising, but burned 438 cal in 45 min.
__________________ Just because your mother thinks you're special doesn't mean I do
Workout: Strength (03/13/09)
Lookin' good in here!!
Apparently needed. Just enjoyed my breakfast & first cup of coffee.
Linear Mode
