This carousel is not going in circles anymore

[karozel]

First, a little about me. Okay, so I chose my name because I collect carousel figurines, but of course the correct spelling is always taken. I am an avid bowler, and bowl at least twice a week and coach kids on the weekends. I play poker, both on-line and home games, and have been doing so for about 10 years now. And I lift weights, but I've only been doing that for a short while.

I'm a 44 year old grandmother, married for 28 years (yeah, we were young). I haven't been happy with my body in a long time -- basically not since I was about 9 years old. I had a health scare 2 years ago, and I've been slowly getting on track since.

I quit smoking March 2007. I'm not sure exactly how much weight I've lost since then, but it's probably about 20 pounds. Had rotator cuff surgery in Dec, 2008 because I tried to do too much to fast although I think the initial injury to it was probably back in my 20s. I am also getting involved with a weight loss challenge at my work. I'm doing it for fun, as I am much more concerned about losing slowly and steadily and keeping my muscle than I am about some contest.

I also have disc problems, at least 2 lumbar and 2 cervical discs that bulge. The lumbar ones have not given me any real trouble in many years. Occasionally they twinge at me but no muscle spasms. The cervical ones have not given me any trouble since getting two cervical injections, and that was about 5-6 years ago. Prior to that my right hand was going numb and my right arm was weak. I also wonder if some of that wasn't being caused by the rotator cuff injury (right shoulder) as much as the discs.

I was playing around with weights before, but I didn't get serious until doing my physical therapy for the shoulder. I got NROL4W and went through stage 1 twice because I felt like I'd learned so much about the exercises and the right ways to do things the first time around. I wanted to make sure I was starting out with a strong "base" before I advanced. I'm in Stage 2 now, and I love it.

I've been lurking on this site since I found it via CalorieCount at About.com where I've been keeping track of my diet. All the information I have found here has been wonderful. I'm not sure how often I will post, but I wanted to register and introduce myself. I am very motivated and inspired by all the logs I have been reading on here.

[stingo]

Congrats on making the decision to lead a healthier lifestyle - welcome to the forum.

[karozel]

Originally Posted by stingo

Congrats on making the decision to lead a healthier lifestyle - welcome to the forum.

Thanks for the kind words! I've seen a lot of others here that have been successful, so I'm feeling positive.

[karozel]

Okay, here's my first workout.
NROLFW -- Stage 2 Workout B

Deadlift 2x10 -- 95#
BSS 2x10e -- 15# DBs
Pull-overs 1x10 -- 17.5#/ 1x10--15# DBs (get more range with the lighter weights)
Rev. Lunges 2x10e 15#DBs
Prone Cuban Snatches 2x10 - 5#DBs (These are killer)
Crunches on Swiss Ball 2x10 BW (arms extended over head and feet on bench)
Rev. Crunches 2x10 BW
Hanna Lateral Flexions III 2x10 BW
Prone Cobras 70 sec. /75 sec.

I work out at home with a treadmill, weights, bench, step(s) and a ball. So far I can do most things. I also have a chin-up bar that I hang from -- best I can do for now.

I did 6 intervals on the treadmill with "sprints" at 7, 7.5, 8, 8, 7.5, 7 of 1 minute. Walking pace of 3.5 for 2 minutes between.

[karozel]

Friday - bowling. Saturday, shopping and house work.

Today - Stage 2 Workout A-4

Front Squat - Push-Press 2x10 35#
Step-ups 2x10e 15# DBs
1-Point BD Rows 1x10 15# DBs
Static Lunges 2x10e 15# DBs
Push Ups 2x10 BW (on step)
Planks --
Wood-Chops on ball 2x10 15# DB

Planks were awful today. I could barely hold the pose... did once for 30 sec. Felt wiped out. 35 minutes of treadmill for 2.5 miles. Felt drained on there too.

[karozel]

Monday, bowling.

Today: Stage 2 Workout B-4

Deadlift 2x10 -- 100#
BSS 2x10e -- 15# DBs
Pull-overs 2x10--15# DBs
Rev. Lunges 2x10e 15#DBs
Prone Cuban Snatches 2x10 - 5#DBs (These are killer)
Crunches on Swiss Ball 2x10 5# (arms extended over head and feet on ball)
Rev. Crunches 2x10 BW
Hanna Lateral Flexions III 2x10 BW
Prone Cobras 90 sec. /90 sec.
Total of 39 minutes on treadmill warmup, intervals and cool down.
Intervals were 7.5, 8, 8.5, 8.5, 8, 7.5. Walking at 3.2-3.5 between runs.

Heart monitor says Max HR of 240 -- I don't think so. All my other times it's maxed at 179-180. So, I'm not sure I should believe it when it tells me I burned 1136 kcals during my workout.

[stingo]

I'd agree - 1136 is a bit high.

[karozel]

Well the workout was 90 minutes and I did work hard... but yeah 1136 is high. I think it was closer to 800. But still a good workout.

[karozel]

yesterday -- rest day

Today --
Stage 3 Workout !-2

1 Arm DB Snatch 3x6ex20
DB 1-leg Romanian Deadlift 3x6ex20e
BB bent-over row 3x6x85
DB 1 arm overhead snatch 3x6x(5/10) I agree with eveyone who says these are awkward as all get out
DB incline bench press 3x6x20e
planks -- 60-30/lost all counts on second "set" /40-30-20
Reverse wood-chop 3x6x20

BW matrix -- 4:30 and 4:18

I wasn't sure but during the 9 minute break between the BW Matrix, I did a slow 1/4 mile on the treadmill for part of the time. Total treadmill time was 23 minutes for 1.5 miles. Just warm-up/cool-down.
I also was re-checking the instructions and realized that for some reason I've been doing planks in "push-up" form -- with arms fully extended instead of on my forearms. I don't know where I got that from, I know I started out doing them on my forearms, so I'm not sure when I got confused about it.

[karozel]

Long weekend:

Friday bowling.
Saturday and Sunday -- no workouts because we took the 2 eight-year old grandkids to a state-wide bowling tournament in OKC. Long days. They bowled awesome and their team score was amazing.
Monday -- my wii-fit came in and I spent literally all afternoon playing Wii. Wii-play, Wii-sports, and Wii-fit for 4+ hours, and then bowling last night. The Wii-fit is funny, some exercises it told me my right side was weak, some my left side, and others it told me "your really strong and have great balance". Ha, it couldn't seem to make up it's mind.

I will get a *real* workout in when I get home from work today. Looking forward to Stage 3, workout B. Some new things to try---

[Phil-Stevens]

Great commitement, and way to make the manageable steps in the right direction, its all about that steady slow progress, a little more this week then last and not feeling you have to take aHUGE bite to start. all that lil progres and consitency adds up.

[karozel]

Originally Posted by Phil-Stevens

Great commitement, and way to make the manageable steps in the right direction, its all about that steady slow progress, a little more this week then last and not feeling you have to take aHUGE bite to start. all that lil progres and consitency adds up.

Thanks, I think this site will help me to follow through.

[karozel]

Today:

BB Romanian DL, Bent-over row 3x6x65/75/75
Partial 1 Leg Squat 3x6xBW
Wide Grip BB Pull-over 3x6x30 (tried 35 but it's too much right now)
Back Extensions (on ball) 3x6xBW
YTWL 3x6x 1.5/2.5/2.5 (very light as shoulder is still weak)
Swiss-ball crunch 3x6x5/8/8 (feet on bench, arms extended over-head)
Pike Jackknifes (on ball) 3x6xBW
Hanna Lat Flexions III 3x6xBW
Prone Cobra 3x6x 90 sec.

28 minutes on treadmill -- intervals (8, 8.2, 8.5, 8.2, 8)

Took a long time to finish these, but it didn't seem that hard-- certainly not as tough as Workout A.

[karozel]

Yesterday I played on my Wii-Fit. I love it and it's a lot of fun. Apparently I have no sense of balance, which I knew from lunges, 1-point rows, and other such exercises.

Holy cow though, I didn't realize how bad it was. I can't get past some of the simplest stuff on this without falling over... lol. But it's still a lot of fun. A good way to get in some movement on my non-lifting days.

[karozel]

Today --
Stage 3 Workout A-2

1 Arm DB Snatch 3x6ex22.5/25/25
DB 1-leg Romanian Deadlift 3x6ex25e
BB bent-over row 3x6x85
DB 1 arm overhead snatch 3x6x(5/10|8/15|8/15)
DB incline bench press 3x6x22.5e (tried 25 it was too much)
planks -- 30/30/30 | 45/30/15 | 45/30/15 I'm terrible at these.
Reverse wood-chop 3x10x 20/15/15 dropped wieght down because form was bad. But then realized at the very end I did 3x10 insttead of 3x6...

BW matrix -- 3:45 and 3:30 wow... lots of improvement

Did 1.25 miles on treadmill in 21 minutes. warm-up and cool-down basically.

[karozel]

I'm confused. I logged in and wanted to edit my post from yesterday because many of the weights were PR and I wanted to mark them in color.

However, I don't see the edit button anywhere. Just the "quote" buttons.

Edit: and yet I can edit this post. Maybe you can't go back to previous days???

[stingo]

You have a window of opportunity for editing your post. I think it's an hour? But I'm not sure.

[karozel]

Originally Posted by stingo

You have a window of opportunity for editing your post. I think it's an hour? But I'm not sure.

Ah, so that's it. Good to know, I'll have to be more careful to get it all in right the first time. Thanks!!

[Mahler]

Hi,
Welcome to the forum.
I noticed your post about editing. I am a mod and if you have an error you would like to correct, I would be glad to make the change for you.

[karozel]

Originally Posted by Mahler

Hi,
Welcome to the forum.
I noticed your post about editing. I am a mod and if you have an error you would like to correct, I would be glad to make the change for you.

No, it's okay, I was just going to make some minor modifications to my post from yesterday, but it's not important... I was mostly curious because it wouldn't let me edit. I wasn't aware there was a time limit on editing.

Thanks though!!! I appreciate the offer!

[karozel]

Today:

Played on the Wii for an hour when I got home from work. Went bowling.

I haven't taken the elevator at work since Christmas, stairs everytime, several times per day... my office is on the 3rd floor.

Had a weigh-in for the biggest-loser contest at work. Lost 1.5 lbs in 2 weeks -- yeah me!!!

[karozel]

Yesterday, coached kids bowling, shopped, cleaned, and hosted a poker game. Too much salty junk food, lol, but it was fun.

Today: Stage 3 B2

BB Romanian DL, Bent-over row 3x6x 75/80/80
Partial 1 Leg Squat 3x6xBW
Wide Grip BB Pull-over 3x6x30
Back Extensions (on ball) 3x6x5/8/8
YTWL 3x6x 2.5/4/4
Swiss-ball crunch 3x6x 8/10/10 (feet on bench, arms extended over-head)
Pike Jackknifes (on ball) 3x6xBW
Hanna Lat Flexions III 3x6xBW
Prone Cobra 3x6x 90 sec.

29 minutes on treadmill -- intervals (8, 8.2, 8.5, 8.5, 8.2, 8)

again, not as hard as Workout A, but the intervals are tough.

[stingo]

Nice numbers there - lotsa red. Good work.

[karozel]

Sunday evening I played on the Wii again for an hour or so.

Got sent home from work yesterday due to the ice storm. Played some more Wii, but no bowling.

Home from work again today as the ice is really nasty. I'll get a good workout in this afternoon, and maybe some more Wii play time.

[karozel]

Today --
Stage 3 Workout A-3

1 Arm DB Snatch 3x6ex25
DB 1-leg Romanian Deadlift 3x6ex25e
BB bent-over row 3x6x85
DB 1 arm overhead snatch 3x6x8/15
DB incline bench press 3x6x22.5e
planks -- 50/30 | 45/40 | 90( on my knees for this one)
Reverse wood-chop 3x6x17.5

BW matrix -- 3:20 and 3:10 -- improving

Did 1.25 miles on treadmill in 21 minutes. warm-up and cool-down basically.

I didn't go up on anything -- feel like I'm maxed out. I feel like I could do more on the 1-arm snatches, but I don't think I could control lowering the weight.

[karozel]

Yesterday played on the wii.

Today: Stage 3 B3

BB Romanian DL, Bent-over row 3x6x85
Partial 1 Leg Squat 3x6xBW
Wide Grip BB Pull-over 3x6x35
Back Extensions (on ball) 3x6x10YTWL 3x6x 5
Swiss-ball crunch 3x6x10(feet on bench, arms extended over-head)
Pike Jackknifes (on ball) 3x6xBW
Hanna Lat Flexions III 3x6xBW
Prone Cobra 3x6x 90 sec.

Worked out after going out for dinner(mmm steak!). After being cooped up for 2 days beacuse of the ice/sleet storm we had, we needed to get out. So no intervals today.

I am going to play for a little bit on the wii before I get settled for the evening.

[karozel]

Friday 1-30 played wii and bowled.
Saturday 1-31, coaching kids bowling, and played on wii that evening.

Today -- 2-1
Stage 3 Workout A-2

1 Arm DB Snatch 3x6ex25
DB 1-leg Romanian Deadlift 3x6ex25e
BB bent-over row 3x6x85
DB 1 arm overhead snatch 3x6x8/15
DB incline bench press 3x6x22.5e
planks -- 60/30k|30/30k -- 30| 30/30k -- 30
okay so 60 seconds on toes, and then 30 on knees. Then the other 2 were 30 on toes, 30 on knees take a rest and then 30 more on toes.
It's probably not how I should be doing it, but at least I'm improving -- albeit slowly.

Reverse wood-chop 3x6x17.5

BW matrix -- 3:15 and 3:05

Did 1.5 miles on treadmill in 24 minutes. warm-up and cool-down basically.

[karozel]

Yesterday -- Feb 2, bowled.

Today: Stage 3 B3

BB Romanian DL, Bent-over row 3x6x85/90/90
Partial 1 Leg Squat 3x6xBW
Wide Grip BB Pull-over 3x6x35
Back Extensions (on ball) 3x6x10
YTWL 3x6x 5
Swiss-ball crunch 3x6x10(feet on bench, arms extended over-head)
Pike Jackknifes (on ball) 3x6xBW
Hanna Lat Flexions III 3x6xBW
Prone Cobra 3x6x 90 sec.

Knee "tweaked" during my warm up jogging, so I did not do intervals. Hmmm... had this knee looked at a couple yeaars ago, and was told the kneecap was "grooved" and slipping around. The MRI was clear, but now it's bothering me again.

[karozel]

Yesterday, Feb. 4, played on the wii for about an hour.

Today, Feb. 5, Stage 4, Workout A1

Front Squat - Push-Press 3x8x35
Step-ups 3x8e x(15/15/17.5)e
1-Point BD Rows 3x8x(15/17.5/17.5)e
Static Lunges 3x8ex(17.5/17.5/20)e
Push Ups 3x8xBW (on step)
Planks -- 3x(60/60|75/45|105)
Wood-Chops 3x10x15e

I've been reading for almost 40 years, and I read quite a lot. I know how to read directions, and I usually don't have any problems with them. I've looked at the directions for each of these a few times each, and I did so again today, as I had not done them in a couple of weeks.

So, can anyone explain how I COMPLETELY MISSED -- SEVERAL TIMES, the 45 degree versions of planks that are done on a bench, or a step? I was considering posting a question on this forum to see if doing them that way was acceptable, or if there was an easier version since I totally *suck* at the one on the floor.

Ack, I'm a doofus. Ah, well, my performance was much better on my bench, and I feel like I actually accomplished something, WOOT!!

[stingo]

Looks like a lot of red in there - I'd say you're accomplishing lots.