Had a week layoff for family illnesses of various sorts. Ugh. Everyone's healthy, including me.
Weight: 251
More or less a wash, considering all the vagaries of food this past week.
New Rules of Power Training for Women or Something?
Because of the adaptations I need to make, I'm adding a power move to the head of the NROL4W workout. That should give me more life out of my limited weight selection.
Power Move: Squat Jumps (Bodyweight)x5x5x5x5
Form started to break down on the 4th set, but not bad for a new move. 90s rest on these.
db Squat (weights on shoulders) (2x40)x15x12
Okaaayy, looks like I achieved my goal of making this harder. I'll withhold judgement on whether or not the weight is overly optimistic, as I may still be trashed from yesterday's intervals.
Decline Pushups alternated with Cable Seated Row
Decline Pushups (bodyweight)x15x2
Cable Seated Rows 175x15x3
I could have almost have done the pushups flat. Got 'em done though.
Step-ups alternated w/ Prone Jackknives
Step-ups (bodyweight)x10/10
Prone Jackknives (bodyweight)x8x8
Yep. Legs thoroughly trashed. Only one set of step-ups and I was done. I need a lower step or something.
Thoughts? Meh. On the other hand, it does look like I'll be getting the extended life out of my dumbbells that I was hoping for.
Metabolic Overdrive
5min warmup walk, then three rounds 1min/2min on a paved trail. No legs to speak of (see above), but I'm happy with the effort, given all unusual conditions of this workout.
No evidence of shin splints or plantar fasciitis, so I'm feeling the love for these new shoes.
Power Move 4x5 on 60s rest
Dumbbell Hang Shrug (2x35)x5, (2x40)x5x3
I'm taking it slow with this as it's a new move.
Except as noted 2x15 on 60s rest Dumbbell Dead Lift (2x50)x15x2
db Shoulder Press alt w/ Wide-Grip Assisted Pullups
db Shoulder Press (2x20)x15x2 Wide-Grip Assisted Pullup (Lg & Med band)x15, x11, x4
Lunge (static) alt w/ Swiss Ball Crunch
Lunge (static) (bodyweight)x10/10, 10/10
Pauses between sets
Swiss Ball Crunch (bodyweight)x8x2
Metabolic Overdrive
5min warmup (walking)
3 rounds of hard run (1min) quick walk (2min)
Notes: Felt gassed around 2p, probably due to lack of sleep.
One of these days I'll figure out how to do lunges again.
Good energy for the runs. Legs felt much better than last time. I think I'm still going out too hard on the first interval. I might skew the course somewhat as the 2nd half is nearly all downhill, which affects my stride.
5min warmup (walking)
3 round of hard run (1min) quick walk (2min)
I shifted my starting back 1/4mi on the park path. That puts more of my running phases on up hills. After more than a short downhill stretch, I get REAL sloppy.
Good energy, though my legs are above achy after two days of intervals in a row, but tomorrow will be busy and I wanted to get a daylight session in while I still could.
NROL4W plus Power, Stage 1 A2 Except as noted, 2x15 on 60s rest
Squat Jump, 4x5 on 90s rest (Bodyweight)x5x5x5x5
Better form on these, and it's serving the purpose of making squats harder, so WOOT!
Dumbbell Squats, weight on shoulders
(2x40)x15x15
These felt hard today
Decline pushups alt w/ Cable Seated Rows
Decline Puhups (Bodyweight)x15x15
Cable Seated Row 175x15x15
Step-ups alt w/ Prone Jackknife
Step-ups 12/12 (+2 reps/leg)
Only one set of these, but upped the reps to 12. Maybe next time I'll be able to do a second set, dare to dream.
Prone Jackknife sets of 6 (bodyweight)x6x6
Notes: Last time I only got a set of 10/leg on the step-ups. Making this "Progress" for what it's worth. Thing is I've done lunge movements before even at this weight, so this is frustrating.
Took a 10min walk to warm up as my hams are a bit tight from yesterday's interval set.
Other than my inability to do lunges, I felt good today.
Karate night. We're helping a guy who's converted to our system get ready for his Shodan test in a couple weeks. Call it "Hard Technique" night for want of a succinct description.
For some reason I wasn't letting myself follow through on the first couple sets. It almost works out as a hang power pull, only I don't pull so much as let my arms coast up after the pull. At least when I remember what I'm doing.
NROL4W Stage 1 A2
Except as noted, 2x15 w/ 60s rest
db Deficit Deadlift (2x50)x15x15
Felt heavy, meaning my goal of making my life harder with the power move is succeeding.
db Shoulder Press alt w/ Assisted wide-grip Pullups
db Shoulder Press (2x25)x15x2
2x30 should be find with 2x12 next week.
Assisted Wide-grip Chins (Lg + Sm)x15x15
My best attempt with the fat band a few weeks ago was 14 reps, meaning when the set/reps drop next time the fat band should be just about right, give or take a half twist.
Alternating Lunge alt w/ Swiss Ball Crunch
Alternating Lunge (bodyweight)x10/10x10/10
That's all four sets with no pauses, which is a HUGE milestone . er . inch-pebble... for me.
Swiss Ball Crunch (bodyweight)x8x8
Notes: Today was a gorgeous day, but I misunderstood O Best Beloved and missed doing intervals outdoors. Blech.
Other than that I had good energy and stayed on-plan with my feedings.
5min warmup
3 rounds of uphill run-for-generous-definition-of "run"
5min cooldown.
That's my 3 for the week. Today was supposed to be the last warm day, though that I might do another tomorrow if the cold front hasn't set in, as my legs feel pretty good now.
Ran on grass, but it seemed extra hard when I was doing it, go fig.
Karate Night
LOTS of injuries. Some bulging disks, one tweaked shoulder, and one post-surgury.
My right arm was doing STRANGE things in partner drills, while my left was fine. Go fig.
Good legs today. I arranged the loop so that most of my worksets were uphill, which seems to feel better on my feet.
NROL4W Plus
Squat Jump4x5 w/ 90s Rest (Bodyweight)x5x5x5x5
Except as noted, 2x12 w/ 60s rest db Squats (weight on shoulders) (2x40)x12x12
Not sure what was up with these, but I nearly lost the last rep. Still going to try upping the weight, as I'm suspecting a mental rather than a physical fault.
T-Pushups alt w/ Cable Seated Rows
T-Pushups(2x10)x12, (Bodyweight)x12
Seated Row 187.5x12x12
10s felt a bit heavy after 1 set, bodyweight was Definitely light. We have 8s, but I'll try 10s again next time.
Step-ups alt w/ Prone Jackknife
Step-ups (bodyweight)x12/12x12/12
Prone Jackknife 2x8 (Bodyweight)x8x7
A lower bench for the step-ups helped hugely. I misread the workout sheet on the jaekknives, not that it helped.
Notes:
Meh. Step-ups are coming along. I was much happier with the lower bench, though it might even be an inch low. The bench I was using was definitely too tall.
Yip, two weight days in a row. This puts me at workout 6 of stage 1, which is "Up To Date."
dumbbell Hang Shrug4x5 w/ 90s rest (2x51)x5x5x5x5
Going heavier definitely helped my form on these. Having said that, these dbs are good for maybe one more workout. I'm going to need to up the difficulty to a hang pull I suspect.
Except as noted, 2x10 w/ 60s rest db Deficit Deadlift (2x50)x12x12
When the reps drop to 10, I'm going to need to shift to single-legs. Which should drop my reps nicely...
db Shoulder Press alt w/ Assisted Wide-grip Chins
db Shoulder Press (2x30)x12x12
Assisted wide-grip chins (Large Band w/ 1/2 twist)x12 (Full Twist)x8x4
This felt hard, obviously, but I'm going to keep the first set the same.
Lunge alt w/ Swiss Ball Crunch
Lunge (alternating) (Bodyweight)x12x12
Swiss ball Crunch (Bodyweight)x10
Is that a lunge movement where I do all the reps with no pauses? WOH!!
I actually need to add weight!
Notes: Legs feel good, with some muscular tenderness but no aches on my shins. Woot.
Couple of karate days missing, but I've been training. Big news I suppose is a horribly wonky work schedule, meaning I only got one day in. Ugh. This is STILL a makeup post, not a time warp...
Squat Jump5 sets of 5 w/ 90s rest
Not much to say. I still lose my form partway through the set.
NROL4W Stage 1 A10 Except as note, 3x10 on 60s rest
Dumbbell Squat, on shoulders (2x45)x10-10-10
2nd set was a bit off, but the 3rd was solid.
T-Pushups alt w/ Cable Seated Row
T-Pushups (2x10)x10-10-10
Felt hard, but I'll still try raising it as the next workout drops the reps
Cable Seated Row 212.5x10-10-10
Felt hard, yada yada yada. Try 225 on the lower reps.
Step-ups alt w/ Prone Jackknives
Step-ups (2 office steps)x10/10-10/10-10/10
Prone Jackknife, 3x12 in theory (Bodyweight)x10-10-10
Let's Start the New Year Right with a SETBACK! WOOT!!!
Okay, January 2009 is going to be pretty much a wash. Due to a bunch of "stuff" that's happened in the past couple weeks, I've not worked out once in 2009.
I'm now coming off a nasty cold that kept me out of it for two weeks.
Blech!
I Have managed to make karate nights, skipping a week when things were iffy balance wise.
Anyway, I'm going to skip the measure, just weigh on Sunday and go to NROL4W Phase 2: The Intervals Begin.
Linear Mode
