WORKOUT: Circuit (x2) – Two-minute rest after 1st circuit
Circuit 1:
BB Deadlift 60 lbs x 5 reps
Turkish Get-up 15-lb DB x 5 reps all L then all R
YTWL (on Swiss Ball) 5-lb DBs x 5 reps each letter
Incline Bench Press [Arms Alternating] (on Swiss Ball) 15-lb DBs x 10 reps each arm
Single Leg Romanian Deadlift [Alternating Hand outside foot] 5-lb DB x 10 reps all L leg then R leg
Russian Twist (on Swiss Ball) 15-lb DB x 5 reps alternating sides
Circuit 2:
BB Deadlift 60 lbs x 5 reps
Turkish Get-up 8-lb DB x 5 reps all R then all L
YTWL (on Swiss Ball) 5-lb DBs x 5 reps each letter
Incline Bench Press [Arms Alternating] (on Swiss Ball) 15-lb DBs x 10 reps each arm
Single Leg Romanian Deadlift [Alternating Hand outside foot] 5-lb DB x 10 reps all L leg then R leg
Russian Twist (on Swiss Ball) 15-lb DB x 5 reps alternating sides
NOTES:
Workout time 20 minutes.
Circuit 1 TGU done with good form all reps but after this set, thought only wanted to do 1 circuit. Dropped weight for 2nd circuit. All reps done with good form and much faster. Need a 10 & 12-lb DB to want to work up to 15-lb DB for both circuits. Note that TGU HR during 2nd circuit was almost the same as first circuit (in 180s)
Originally set-up to have YTWL follow Deadlift but went to TGU afterwards because didn’t look at list. Will keep this way for subsequent workouts.
Enjoyed this circuit and music selected
COOL DOWN: Song:Why Should I Be Sad by Britney Spears
Song tempo slower than one selected for warm-up/workout. Danced through song with slow lengthening movements.
Good thing your a dancer! That workout would make the average person's legs sing.
My legs are fine, however, it did put some fire in my glutes.
I wasn't thinking of it as a leg workout. I picked exercises to do a full-body range with the intention to alternate upper then lower. Just didn't work out that way with the TGU/YTWL switch:
deadlift: back
TGU: quad, core
YTWL: shoulder pre-hab
incline bench: chest
RDL: glute/ham
twist on ball: core/glute
I like that I could do this at home. Also liked that the TGU B-boy move to swing the straight leg from front to back I learned how to brace for in Hip-Hop.
__________________ Just because your mother thinks you're special doesn't mean I do
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
Hey Kate,
Thanks for coming by. The TGUs were fine -- I did this preparatory sequence and found it to be extremely helpful.
I guess the house is fine -- I AM SO NOT A DOMESTIC GODDESS. Spiritual Goddess yes. Tool-belt Goddess no. My husband found a leak in the water pipe to the secondary house. Water to that house has been cut off. The $6500 quote to fix it means it may be cut off for a while.
I've been lazing about. Just trying to get my head around what I want to do.
My body has been having some new sensations that I'm analyzing. The physical activity I've been doing leads me to believe that some of the smaller/intrinsic muscles need more stimulation. It's been rainy/cloudy here the past couple of days. Would have made me miss the NW except that my child is tempting me with more concerts.
__________________ Just because your mother thinks you're special doesn't mean I do
PT as in physical training.
Dropped and did 1 x 10 set of push-ups with no warm-up in the a.m. Then did 1 x 20 set of knee push-ups with no warm-up before going to bed.
In the in-between time, participated in a Nia conference call to discuss The Joy of Movement -- seeking physical pleasure in sensation that is registered by the mind separate from emotional joy.
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 09-05-2008 at 12:12 PM.
Cathe Upper Body Pyramid (FitTV): 40 min
Rainy day & didn't want to go anywhere. Had the TV on FitTV. When this came on (6 p.m.) decided to participate. Sets were 1 x 12 (light weight), 1 x 10 (medium weight), 1 x 8 (heavy weight), 1 x 10 (medium), 1 x 12 (light). Heavy (and some medium) weight done with 2 count up/2 count down. Light done with 1 count up/1 count down. Did 2 exercises in pairs.
Nia Dreamwalker (1 hr): This is one of the routines that I was given for teaching purposes. I decided to pull it out and begin some self-study.
First listened to the music CD. Was about 2/3 through it when I wanted to begin the dance.
Thought the routine was kind of simple/slow, however, the more I got into it the more I enjoyed it. This one will be fun to do in a class. Has lots of opportunity to make it unique.
HR Avg: 132 HR Max: 165 In HR Zone: 36 min Cal: 420
(I'm fascinated with this HR monitor)
followed by
Gaiim P.M. Stretch (30 min): Full-body stretch. Realized today that it doesn't stretch calves (although has you do foot/calf massage). Needed to stretch them today. My hamstrings, lats, and calves are the ones talking about they need stretching.
__________________ Just because your mother thinks you're special doesn't mean I do
I was the same way with mine when I first got it. After a while though, I felt better with it off than with it on. I'll probably enter a phase of putting it on again soon.
As for your teaching - are you given all of your routines or are you expected to make your own up as well?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hey ya'll,
I'm fascinated with the HR monitor because the readings (I'm writing them down after mostly every set) are confirming the results of the VO2 Max test I had. Unless the readings change in some significant manner, I'll probably end up just being interested in the calories specified as burned versus how intense I think the workout is. I also figure it will be a PITA when the battery runs down, and I have to send it somewhere to be replaced.
As far as teaching, at the white belt level you're not "supposed" to have the skill to make up a routine in addition to finding the music to go along with it. As part of my teaching license, I was given 4 routines. Additional routines cost approx. $75. Just learning one (fully knowing the music so you can cue and learning the choreography) make being given one as a new instructor very appreciated. I used the music from Dreamwalker as my workout music today just so I could imprint it. However, the music is good, so I just enjoyed it along with the workout.
Workout to follow.
__________________ Just because your mother thinks you're special doesn't mean I do
GENERAL: Ate ham & yogurt on way to workout then had a cheeseburger when I got there. Should have waited to have cheeseburger afterwards. Was feeling the fullness throughout laps & squats. Then felt again after rows. Didn't feel full at all by the end of workout.
STATS:
WO Length: 56 min (45-min: warm-up+workout)
HR: AVG: 181. MAX: 200
Rest Periods: 2 min squats last set 3 min. 1 min others except 2 min after last push-ups & last row sets
WORKOUT: A: BB Squats (3 x 8)
WU: 55 lbs x 8
S1: 75 lbs x 8 (+10)
S2: 75 lbs x 8
S3: 75 lbs x 8 (-10/+4 reps)
Felt effort at rep 5, 6, & 4 respectively.
Alternating Sets from here
B1: Floor Push-Ups (2 x AMRAP)
S1: BW x 10 (+2)
S2: BW x 8 (+3)
Well better than last time. Am happy for improvement. Will be happier when both double digits.
B2: OHG Lat Pulldown just outside shoulder width (2 x 10)
WU: 60 lbs x 10
S1: 75 lbs x 6 (-4 reps)
S2: 75 lbs x 10
Don't know what was up with 1st set, but think I didn't rest enough between WU & set. 2nd set was spot on.
C1: DB Bent‑Over 2-point Row 90°– L then R (2 x 10)
S1: 25-lb DB x 10: R first (+2.5)
S2: 27.5-lb DB x 10: L first (+2.5)
I think weight still needs to go up
C2: Lying Single Leg Swiss Ball Leg Curl – L then R (2 x 10)
S1: BW x 10
S2: BW x 10
L Leg no cramp. R leg started to try to cramp @ rep 8 on 2nd set. Stretched L hamstring before starting & both hamstrings before 2nd set.
COOL DOWN: Did dancing/stretching cool-down. Especially lats and upper back. Stretched hams using barre.
AFTERS: Went visiting my handsome 5-month old nephew who had new tricks to show his auntie then home for bath & food. Not feeling any muscle-talking this evening.
__________________ Just because your mother thinks you're special doesn't mean I do
The only time I get cheeseburgers is either before or after a gym workout. Seems to have become part of my routine. 30 min to 1 hr pre-workout seems to be the optimal time frame if I don't want to be sluggish.
In other news, am so not peaceful. I think I'm headed toward a forced new life -- survival mode here I come.
Today, got up at 9:30. Was up 3 hours. In that period thought about doing my circuit workout and was not enthused at all. Ate breakfast and went back to sleep. Got up at 3:30. Thought about doing workout. Again not enthused. Watched a stretching routine on TV then when yoga came on decided to do it instead. 30 min Namaste yoga. Theme: cat rolling and warrior 2/inverted angle/triangle. Was sweating when complete. During one of the commercials, did 1 set of single leg romanian deadlifts 5-lb weight arm to opposite foot. On both legs, had to make adjustments for balance. Once set, balance good.
Past 3 days, I watched my 5-month old nephew. Had to get up at 5:30. He's cute but high-maintenance. I am so glad my baby is grown. Much respect to people who are maintaining with baby.
__________________ Just because your mother thinks you're special doesn't mean I do
I just got a chance to catch up on your new log. Now that Anne has gone back to school I need to follow someone's life of leisure so I can live vicariously.
Seriously, I'm glad you're getting settled in to your new home and I know it must mean a lot to spend so much more time with your family.
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
Hey ya'll,
Leah, you so don't want to live thru me. I don't have/feel an iota of Anne's disciple & zest.
I am in such a funk. Don't want to go anywhere. Don't want family to tell me anything (because something is usually wrong). Don't know what to do with myself. Have no set goal to strive for and no plan.
I now also have a cold.
Did circuit workout B2 on Saturday Sept 13. Had to make myself do it. My arm, leg, and back muscles feel like I train every day. Hell I am not one of these people who think that this is a good thing. Then I'm like a year ago I didn't feel back muscles, should do something. Last night, I went out to the playset in our backyard (remnant left) and it has some pull-up rings but they are down at kid level. So I just decide to see if I can do partial chin ups on these (with feet on ground). Not warmed up & not a problem. But I do shit like this all day. Balance stuff, squats, push-ups, dance, stretch. Probably why I don't want to do a workout.
Bitchfest done.
__________________ Just because your mother thinks you're special doesn't mean I do
Decided I wanted to do a workout today. Further decided I didn't want to go to the gym. Modified for home set-up.
Workout Length: 1 hr 35 min (15 min warm-up. 24 min workout. 56 min stretch) Rest Period: 1 min between sets
WARM-UP: Kick, Punch, and Crunch Cathe Friedrich. Recorded from FitTV (so abbreviated). Did through warm-up and 1st kicking sequence. This warm-up included squats, plié squats and enough kicks to generate glute activation.
WORKOUT:
A: BB Squat 3 x 8 reps (For each set weight cleaned overhead onto back)
3 sets x 60 lbs x 8 reps
All sets felt good. Sweating started with 2nd set
Alternating Sets
B1: Push-Ups from step (10°) (2 x AMRAP)
S1: BW x 7
S2: BW x 8
Decided to regress from floor push-ups until reps increase
B2: Assisted Pull-Ups (2 x AMRAP) Set-up: Used jungle gym child hanging rings. Arms fully extended. Butt close to but not on ground. Legs in front perpendicular to torso with knees slightly bent
2 sets x BW x 5 reps
Alternating Sets
C1: DB Bent‑Over 2-point Row 90° (2 x 10) – 15-lb DBs tied together
S1: 30 lbs x 7 Right arm 1st. Matched reps on L
S2: L arm: 30 lbs x 10. R arm: 30 lbs x 6. L 1st. Stopped R when felt tired
C2: Lying Double Leg Swiss Ball Leg Curl (2 x 10)
2 sets x BW x 10 reps
This was supposed to be Single leg. When started 1st rep with L leg, felt hamstring cramp IMMEDIATELY. Changed to double leg. Did this in front of a full-length mirror so made sure glute bridge was fully extended high before starting. Don't believe was fully extending in gym (gym mirror doesn't go to floor). Got through all reps but cramping only decreased instead of leaving completely (during reps). No cramp when stopped. L leg cramp stronger than R. Still love this exercise.
COOL DOWN:
All Star Workout (FitTV). Stretch Fusion /w Michelle LeMay. Full-body stretch. Did the entire routine (including warm-up which wasn’t needed).
AFTERS:
Coffee and national news opinion shows. Feeling great. Butt still feeling this workout. Everything else is chilling.
__________________ Just because your mother thinks you're special doesn't mean I do
Well have a week's worth of updating. Have been logging off-line. Cold seemed to have lasted approximately 3 days. Still blowing my nose off/on, but more in the allergy range.
RE pulling up: I just loved that I could actually move vertically
__________________ Just because your mother thinks you're special doesn't mean I do
NO MUSIC TODAY: Just didn't feel like putting any on
WARM-UP (11 min):
FitTV All Star Workout: Stretch Fusion /w Michelle Lemay. Through to first commercial, which included light cardio with stretching: back, arms, delts, calves. When finished, felt like hip flexors and knees weren’t warmed up. Did a couple sets of ham curls and wider‑stance parallel squats.
WORKOUT: Circuit (x2) – Two-minute rest after 1st circuit
Circuit 1:
BB Deadlift 60 lbs x 5 reps Turkish Get-up 10-lb DB x 5 reps all L then all R (+2) YTWL (on Swiss Ball) 8-lb DBs x 5 reps each letter (+3) Incline Bench Press [Arms Alternating] (on Swiss Ball) 15-lb DBs x 10 reps each arm Single Leg Romanian Deadlift [Alternating Hand outside foot] 8-lb DB x 10 reps all L leg then R leg (+3) Russian Twist (on Swiss Ball) 15-lb DB x 5 reps alternating sides
Circuit 2: BB Deadlift 60 lbs x 5 reps Turkish Get-up 10-lb DB x 5 reps all L then all R (+2) YTWL (on Swiss Ball) 8-lb DBs x 5 reps each letter (+3) Incline Bench Press [Arms Alternating] (on Swiss Ball) 15-lb DBs x 10 reps each arm Single Leg Romanian Deadlift [Alternating Hand outside foot] 8-lb DB x 10 reps all L leg then R leg (+3) Russian Twist (on Swiss Ball) 15-lb DB x 5 reps alternating sides
NOTES:
Workout time 30 minutes.
Went to 8 lbs for B2 workout TGU. Increased this time holding 2 5-lb DBs. Form still as fast as with the 8. Try 12 next workout.
Intentionally increased the weights shown prior to starting workout. Was surprised to be able to do the 8-lb YTWL. Metabolically on 2nd Circuit YTWL HR up and was going to go down to 5 lbs, but cheerleaded myself into keeping the 8-lb DBs.
Single Leg Romanians: R Glute and leg are fighting tight on this one
HRs were much less on this workout. Think it's because I cranked down the air before starting.
COOL DOWN: Walked 4 blocks
__________________ Just because your mother thinks you're special doesn't mean I do
A.M.: Namaste Yoga: Dancing Sun (FitTV). On DVR fast-forward thru commercials. Warrior 2/Invereted angle/Triangle sequence. Loved this one. Cut short and didn't do cool down.
Wanted to quit on the 2nd to last punch portion but kept on pushing.
This time I did the "Crunch" portion. It is on a Swiss Ball. The Swiss Ball Tuck & Pike I had to go back to after getting a phone call. Before phone call, had stopped pike because was feeling abs. After mini-break, found I could do both.
Cals burned: 521
Workout Time: 57 min (including phone)
__________________ Just because your mother thinks you're special doesn't mean I do
Workout Length: 39 min (15 min warm-up. 24 min workout) Rest Period: 1 min between sets Music: None today as well Location: Done at home (I'm thinking about giving up my gym membership -- I just can't seem to force myself to drive across town to go)
WARM-UP:
Cathe Friedrich Upper Body Pyramid and Kick, Punch, and Crunch (FitTV).
WORKOUT:
A: BB Squat 3 x 8 reps
3 sets x 60 lbs x 8 reps
All sets felt good. Sweating started with 2nd set. Stretched L hamstring during 1st 2 set breaks. After 1st set, used the squat push up as a push press to get bar off my back.
Alternating Sets
B1: Push-Ups from bench (30°) (2 x AMRAP)
S1: BW x 12
S2: BW x 11
Still working on these. Felt improved. Really have to focus on keeping core tight and that seems to be helping.
B2: Assisted Pull-Ups (2 x AMRAP) Set-up: Used jungle gym child hanging rings. Arms fully extended. Butt close to but not on ground. Legs in front perpendicular to torso with knees slightly bent
S1: BW x 6 reps
S2: BW x 7 reps
2nd set: Think legs helped on 1st 4 reps, focused on stopping that last 3 reps
Alternating Sets
C1: DB Bent‑Over 2-point Row 90° (2 x 10): all reps L arm then R.
S1: 30 lbs x 5 (2 15-lb DBs roped together)
S2: 20 lbs x 10 (1 15-lb + 1 5-lb DB held together)
1st set, arms just didn't want to do this. I think it's because I did a set of bicep curls last night and my left forearm is still feeling them. I am going to be adding these to end of some workouts.
C2: Lying Double Leg Swiss Ball Leg Curl (2 x 10)
2 sets x BW x 10 reps
Didn't even try a single leg today. However, had no issue with cramping this time. Think it was the stretches I did during the squat sets. Also did hamstring stretch (both) at the end of 1st set.
COOL DOWN:
None
AFTERS:
Shower, sandwich in car, then drove 30 miles to be tortured.
__________________ Just because your mother thinks you're special doesn't mean I do
Have been having sports massages but never a full deep tissue massage. Drove to Harrah's casino spa to have one.
Most of the time was spent being tortured. However, was able to withstand w/o sounding. She FULLY went over my upper back (traps and rhomboids). Bought 50 min. Spent the first 10 mins waiting for oil because she had to go find some (from gift shop) that did not contain nuts.
She didn't get to my glutes, hamstrings, or calves. The next time, I will get 80 min or have her focus on them.
Massage therapist was kind of pissy when I made a comment about they should have mentioned the oil on the phone and I would have brought some AND when I asked for a peppermint for the scratchiness in my throat that started as soon as I laid on the table back down. But as we got into the massage, she thawed.
However, they didn't tell me on the phone that for my $100, I had access to the spa amenities. Wet areas: whirlpool, steam room, sauna, shower AND to the fitness room (which is pretty well stocked). So next time will do my workout there instead of rushing to get it done then going.
I used the whirlpool (went over my glutes, hamstrings, and calves), and the steam room (which has a cool shower in it). I loved both.
Don't really need to bring any toiletries (they have them). However, should get a bathing suit for modesty. I just went fully naked as the guide said I could wearing the robe to walk the halls.
__________________ Just because your mother thinks you're special doesn't mean I do
I would have said something about the time, however, I was supposed to arrive 15 min early, and I got there just before my appointment. So I let it go.
I don't have a foam roller, so I saw a suggestion somewhere on this board about being able to use a rolling pin as a substitute. Since I have a rarely used one, that night, I used it on my hamstrings, outer thigh and glutes, and calves.
Yesterday, I spent the whole day in DOMS aching.
The spa was heavenly, however, my TUDE is still up and down.
You know it's funny about the TGUs. Once I watched the video that shows how to properly execute the move, I took to it like I took to the BSSs. However, I consider it one of those sneaky exercises (like the single-arm overhead squat and [for me] push-ups). It looks so innoculous, but when you do it, you quickly find out why it is part of an exercise program.
Going to move my butt today. Just haven't decided what the body and I are going to do.
__________________ Just because your mother thinks you're special doesn't mean I do
Linear Mode
