I almost skipped my workout, but I'm glad I didn't because I had crazy energy this afternoon. I wanted to keep going! Best workout since I've started the program. Must have been the pasta for lunch.
Swiss-ball crunch
3x40/25-lb plate on chest; feet on bench. Getting a little faster and keeping balance better.
Side note: I'm starting to see things moving around underneath my skin... Are those muscles? Wowee! The other day, I glanced at my arm on the steering wheel and thought, "Whose arm IS this?" My forearms in particular have shaped up nicely.
Hmm usually I've found that for myself, carbing up the night before usually improves the next day's workout. But you didn't have all that much carbs there.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Might have been breakfast, too - 1/3 of a cinnamon roll and a spinach & artichoke souffle at Panera Bread. In fact, I'll bet that's it. NOT my usual breakfast, by the way.
Might have been breakfast, too - 1/3 of a cinnamon roll and a spinach & artichoke souffle at Panera Bread. In fact, I'll bet that's it. NOT my usual breakfast, by the way.
Of course it isn't.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Nice workout! I have found that what I eat (or don't eat) the night before a morning workout really affects it. I am usually not a morning workout person, but my Saturday workouts are usually first thing in the morning.
Bree: Thanks! I'm learning a lot about my eating habits and how they influence my performance at the gym. It's so interesting!
Another awesome workout today. I'm on a roll! I've increased my calories lately to help me get the most out of this program, and to build more muscle. I'm okay with gaining a little weight during winter. I'll start cutting in the spring. I feel great.
Dumbbell shoulder press
3x8/25-lb DBs. Finally! All 3 sets at the same weight. You should've seen how contorted my face got pushing out the final rep, though. Ha!
Wide-grip lat pulldown
3x8/82.5 lbs (+2.5)
Lunge
3x8/30-lb DBs
Swiss-ball crunch
3x42 (+2) /25-lb plate on chest; feet on bench
Just completed the first bonus workout. I'm pretty happy with my progress, although I expected to crank out a lot more push-ups. I'm totally pooped - muscles shaky, weak, a little nauseated and heart rate still up a bit. My legs nearly gave out stepping off the curb leaving the gym! And I thought it'd be easy... ha! Going to failure every exercise will drain you, I suppose.
Stage 1, Bonus Workout A
1 set each/AMRAP (As Many Reps As Possible) at starting weights
Squat
24/95 lbs
Push-up
19/45-degree. Only four more than six weeks ago? What the hell?
Great job! I just finished mine too and I think I started off with such light weights so I had to do so many reps to get to exhaustion. Like you my muscles are shakey and weak. I think we are both gonna be hurtin' tomorrow. I don't mind it reminds me I'm accomplishing something, although it's a little tricky being sore and carrying around my two boys (24 pounds and 32 pounds). Well...I must get ready for my first Christmas family gathering tomorrow (yes already!).
Lunge
20 (each leg)/20-lb DBs. Not a HUGE improvement in number. But at least I don't feel like I'm about to pass out afterwards like I did in the beginning. That counts for something, right?
Swiss-ball crunch
94/25-lb plate on chest; feet on floor. Truth be told, I wimped out. Didn't really hit failure - just got tired.
I'm planning to go straight into Stage 2, starting tomorrow. I'll wait to take a break until after Stage 3 (around Christmas), unless Stage 2 totally kicks my butt. I'm nervous and excited all at the same time! I'm ready to move on to some new exercises, that's for sure.
Way to finish off Stage 1, yippie I just finished mine too. I'm looking forward to Stage 2 with nervous anticipation, as I'm sure you are too. I did the same thing on a couple of the exercises...I got sore (and sorta bored) before I was actually truly exhausted or at failure. Gotta go snuggle with my little guy now
My first Stage 2 workout wasn't that hard, proving I didn't go as heavy as I should have. Working on form first. I consider today more of a practice session. It was exciting to change it up after six weeks of the same ol'!
A) Front squat/push press
10/45 lbs, 10/55 lbs. I felt wrist pain like others reported.
I'm back! I was planning to wait until Christmas to take a week off, but...
I started a new job on Monday after being unemployed for the past three months (I was laid off in August). It's hard to resume my previous routine - waking up at 4:30 a.m. to hit the gym. Once I do it for a week, it'll be easy. I'll work out on Tuesdays, Thursdays and Saturdays to allow for one more workday when I can sleep in a bit. I know I won't want to get out of bed Tuesday morning, but I'll sleep in my workout clothes if I have to. I just gotta do it. I don't like working out in the evening.
Anyway, with all the stress involved in learning a new job, I needed a break to completely focus and get plenty of rest. But I woke up today rarin' to go! Felt good to be back in the gym.
Push-up
1x9, 1x7/30-degree. This seems to be a use-it-or-lose-it exercise for me. Taking a break robbed me of some strength. I'm going to do a few every day here and there. Heard that helps.
Plank
2x60 seconds
Cable horizontal wood chop
1x10/45 lbs, 1x10/50 lbs (+5)
I was going to send out a search party for you I totally get why you took your rest week now and you had Thanksgiving too (we celebrated ours in October already!). Anyways, congrats on the new job, I don't like change (I was at my job 11 yrs until my 2nd arrived now I'm home for now). Glad to see your back and ready to get back into the swing of things workout wise, I'm always nervous to take too many days off in a row (I don't wanna backslide). Your workout looks really good I think we are off to go find a Christmas tree now.
I started a new job on Monday after being unemployed for the past three months (I was laid off in August). It's hard to resume my previous routine - waking up at 4:30 a.m. to hit the gym. Once I do it for a week, it'll be easy. I'll work out on Tuesdays, Thursdays and Saturdays to allow for one more workday when I can sleep in a bit. I know I won't want to get out of bed Tuesday morning, but I'll sleep in my workout clothes if I have to. I just gotta do it. I don't like working out in the evening.
That's going to be my issue eventually. I've been lucky this semester, but that may change. I'm so not a morning person. Good luck tomorrow!
Well, I did manage to get out of bed this morning. I kept waking up every few hours dreading it, and didn't even need the alarm. I hate when I do that. Hope I can function today.
I ran out of time for interval training, so I'll have to do that later. I might just always do it on non-training days, otherwise the entire workout takes way too long. And I'm not waking up any earlier to do it!
Side note: I forgot how busy the gym is in the early morning. Kind of a pain to find free equipment. But at least I got it done and don't have to worry about it the rest of the day.
Wide-grip deadlift
Warm-up sets: 8/75 lbs, 6/130 lbs
5/150 lbs + 5/145 lbs, 7/145 lbs. Don't know if it was the long break, the new wide grip or what, but I struggled with these. Will decrease weight and work on form.
Bulgarian split squat
10/25 lbs, 10/30 lbs (+5)
Underhand-grip lat pulldown
10/90 lbs, 10/95 lbs (+5)
Reverse lunge (not) from box w/forward reach
10/10 lbs x2, 10/15 lbs x2. Someone was using the box, so I don't know how effective these were on the floor.
I had to get creative with the step-ups and static lunges, because there's a person who uses both the box and low step for almost her entire workout. She does some cool stuff, though. Neat to watch her. That sounded stalker-ish. Ha. Anyway, I used a bench and the base of a bench press. Not exactly the same heights, but good enough. Hopefully, this won't be an issue every time.
Reverse lunge from box w/forward reach
2x10/12 lbs x2
Dumbbell prone Cuban snatch
2x10/8 lbs x2
Long-arm swiss-ball crunch (10-lb medicine ball; feet on floor)
2x20. I realized that I'd been holding my arms forward slightly (instead of aligned with my torso) making it easier. When I kept my elbows by my ears, I could really feel the difference.
Reverse crunch (6-lb medicine ball between knees)
2x20
Lateral flexion (Hanna side flexion 2)
2x10
Prone cobra
2x1:45 (+15 sec)
Interval training - Elliptical
2 min. resistance 1
2 min. resistance 12
x5 (20 min.) +2 min cooldown
Hi there! I'm loving my new job, and learning so much. I actually look forward to going to work every day. Thanks for asking! I know, I can't believe I'm almost through Stage 2! Uh oh... getting closer to Stage 7!
I did tomorrow's workout early, in anticipation of a bad winter storm that will probably turn out to be nothing at all.
Your workouts are looking very strong! I used to really hate the front squat/push press, but I am learning to like it more for the heart pumping effects. Its very good to hear someone say they enjoy their work! Its very rare these days. I am one of those fortunate people who can say they love their job. There are the days when its not a cake walk, but for the most part I enjoy it.
How did you fare in the latest storm? We only got about 3-4 inches but my commute was horrible this morning.
I'm so impressed with you doing your workout early to get it in just in case you can't make it to the gym. Good for you. I just finished the first workout from Stage 3 - look out for the body matrix - ouch. It felt really good once I was done though that is for sure.
We haven't had any snow out this direction yet but is apparently in the forecast for this weekend, I wouldn't mind a little. Fortunately where I live it usually doesn't last too long (few days here and there; max a week), then rain rain rain.
One stage down. Six to go!
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