Questing for Strength & Fitness

[bekkilyn]

For the past three weeks since Monday, September 7, 2009, I have been following the strength training program in the book, New Rules of Lifting for Women, by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove, and decided to note my progress here. This first post will be a bit of a catch up since I’ve been doing the program for three weeks. Before starting the program, I made a room into a weight room with a basic incline bench and adjustable dumbbells and barbell with weight plates. I also installed a pull up bar in the door frame, but haven’t yet needed to use it for the program.

The first stage of this program typically lasts for 6 weeks, but there is an option to extend it to 8 weeks. I decided on the longer option, which means that I would be doing each level of this stage 3 times intead of 2 times.

Level 1:

Workout A – 15 reps (Monday, September 7, 2009)

I didn’t really know what I was doing or how much weight to use. Since I’m training at home without a spotter, and do not have a squat rack, I decided to use 12.5 lb dumbbells for the squat that first day. I managed to get through both sets of 15 reps with what I considered to be very bad form.

The next exercise was push ups. I am still unable to do a perfect, full-form push up on my toes. Being able to do a “real” push up is one of my main goals for this program. On this first day, I tried using the windowsill. I can’t seem to find anything in my house to use as an incline that is not too high to make the push ups too easy, or too low to make them too difficult. I did both sets of 15 reps, but the windowsill was very awkward and I decided I wouldn’t use it again. I could see my neighbors being surprised to look over and see my head coming through the window!

The next exercise that alternated between the push up sets was bent over rows. In a gym, the program calls for a cable machine, but the “at home” option is for the rows using a barbell. I used a 35 pound barbell and completed both sets of 15.

For step ups, I used my aerobic bench. No matter what I did, I could not seem to keep my back leg from “helping”. I did both sets of 15, but feel like I had been forced into cheating with that back leg.

Lastly were jackknives on the swiss ball. This is an awkward exercise where you roll over the ball so that it is all the way at your ankles and then “crunch” into a jackknife. It is difficult to keep from falling off of the ball, but I did both reps of 15.

Stage 1 – Level 1:

Workout B – 15 reps (Wednesday, September 9, 2009)

The first exercise in workout B was deadlifts with a barbell. I tried a 45lb barbell and was able to do both sets of 15.

Next exercises were dumbbell overhead press alternating with pullovers. I used 12.5 lb dumbbells for the overhead press and only managed 7 and 9 reps. For pullovers, I did both sets of 15 reps with 5 lb dumbbells on the weight bench. This exercise makes me feel as if I’m pulling something in my triceps, so I decided to start off very light until I got used to the movement.

Next exercise alternated lunges with a swiss ball crunch. I just used bodyweight on both of these. I did both reps of 15 for the lunges, but did not go down far enough into the lunge, and tend to have balance problems doing these. I had no issues doing both reps of 15 for the crunch.

For the next levels, I’m just going to list the exercises and reps and then make comments only when they are pertinent.

Stage 1 – Level 1:

Workout A – 15 reps (Friday, September 11, 2009)

A. Squat – 12.5 lb dumbbells – 2 x 15 (very bad form)
B1. Pushups – on swiss ball, ball under lower thigh/knee – 2 x 15
B2. Bent over row – 40 lb barbell – 2 x 11
C1. Step ups – stepstool & bodyweight 2 x 15
C2. Jackknife – swiss ball – 2 x 15

Stage 1 -Level 1:

Workout B – 15 reps (Monday, September 14, 2009)

A. Deadlift – 50 lb barbell – 2 x 15
B1. Dumbbell Shoulder Press – 12.5 lb dumbbells – 11 & 12
B2. Pullovers – 5 lb dumbbells – 2 x 15
C1. Lunges – bodyweight & bringing knee all the way to the ground – 8 & 5
C2. Swiss ball crunch w/ arms overhead – 5 lb dumbbell – 2 x 15

Stage 1 -Level 1:

Workout A – 15 reps (Wednesday, September 16, 2009)

A. Squat – bodyweight (to work on form) – 15 & 6
B1. Pushups – on swiss ball, ball under lower thigh/knee – 2 x 15
B2. Bent over row – 40 lb barbell – 2 x 15
C1. Step ups – stepstool & bodyweight 15 & 6 (was really attempting not to use that back leg)
C2. Jackknife – swiss ball – 2 x 15

Stage 1 -Level 1:

Workout B – 15 reps (Friday, September 18, 2009)

A. Deadlift – 55 lb barbell – 2 x 15
B1. Dumbbell Shoulder Press – 12.5 lb dumbbells – 15 & 13
B2. Pullovers – 5 lb dumbbells on floor instead of bench – 2 x 15
C1. Lunges – bodyweight & bringing knee all the way to the ground – 15 & 15 (wobbled a lot on the way up)
C2. Swiss ball crunch w/ arms overhead – 7.5 lb dumbbell – 2 x 15

I decided to use the floor instead of the weight bench for the pullovers because it didn’t feel like it was dangerously pulling something from the floor. I’ll likely try the weight bench again when those muscles get a bit stronger.

Stage 1 -Level 2:

Workout A – 12 reps (Monday, September 21, 2009)

A. Squat – bodyweight (to work on form) – 2 x 12
B1. Pushups – on swiss ball, ball under lower thigh/knee – 2 x 12
B2. Bent over row – 45 lb barbell – 8 & 12
C1. Step ups – sitting on weight bench and holding resistance for each foot – 2 x 12
C2. Prone Jackknife – bodyweight – 2 x 12

For the step ups, I decided to sit on the weight bench and try to stand up using only the one leg and not helping with forward momentum. I wasn’t able to stand up that way, but was feeling the exercise a lot more in my hamstrings than I was when trying to step onto the step stool, so I just held each leg for 4-5 seconds for each rep. I’ll probably continue doing these this way until those muscles get stronger.

Stage 1 -Level 2:

Workout B – 12 reps (Wednesday, September 23, 2009)

A. Deadlift – 60 lb barbell – 2 x 15
B1. Dumbbell Shoulder Press – 17.5 lb dumbbells – 3 & 3
B2. Pullovers – 10 lb barbell on floor – 2 x 12
C1. Lunges – 7.5 lb dumbbells & bringing knee all the way to the ground – 3 & 4 (wobbled a lot on the way up)
C2. Swiss ball crunch w/ arms overhead – 10 lb weight plate – 2 x 12

I decided to try weights again with the lunges, but the form got really bad, so will go back to bodyweight again next time to work on it.

Stage 1 -Level 2:

Workout A – 12 reps (Friday, September 25, 2009)

A. Squat – bodyweight (to work on form) – 2 x 12
B1. Pushups – on knees – 3 & 3
B2. Bent over row – 50 lb barbell – 2 x 12
C1. Step ups – sitting on weight bench and holding resistance for each foot – 2 x 12
C2. Incline reverse crunch – on weight bench – 2 x 12

So that’s where I am up to this point. Next week I’ll continue level 2 with 12 reps for workouts A & B. On alternate days, I do things like exercise DVD’s, Wii My Fitness Coach or Gold’s Gym Cardio Boxing, yoga, and am also taking Kung Fu and Tai Chi classes on Thursdays.

Yesterday, I decided that the current Stage 1 workouts weren’t quite enough, so decided to warm up first with the 20 minute level 1 workout of the 30 day shred.

I’m more or less caught up with logging the NROL4W workouts now, so the next training log posts won’t be so long and probably will have more interesting comments.

[bekkilyn]

Yesterday was my NROL4W lifting day and here are my results:

Deadlifts - 2x12 - 65 lb barbell (up 5 lbs from last time)
Dumbbell Press 5 & 4 - 17.5 lb dumbbells (a couple more reps since last time)
Pullover (on ground) - 6 & 7 - 15 lb barbell (used 10 lb last time)
Lunges - 2x12 - bodyweight & knee all the way to ground
Swiss Ball Crunch w/ arms overhead - 2x10 - 12.5 lb dumbbell

I went back to bodyweight on the lunges to work on form. I was concentrating on my feet being in parallel tracks rather than on a balance beam and don't think I wobbled near as much getting up. I'll try adding weight again next time and see how it goes.

For the swiss ball crunch, I realized yesterday that the required reps were different than for the other exercises, so I was only supposed to be doing 10 for each set. The weight wasn't too difficult and I could have done more reps, but I did almost fall off the ball during the first set.

Just as an extra since I am working toward being able to do a real pushup on the ground, I experimented with using the bathtub as an incline. I'd been having trouble finding something that wasn't too high and too easy, or too low and too hard, so the bathtub seemed just right.

But it was too hard!!

I tested the other surfaces that were previously too easy and the kitchen counter is working again.

Now I was wondering why it all seemed to get harder and I had to go back to using a higher incline. Then I realized that I am now using better form. I am keeping my hands positioned close to my chest and not flaring out the elbows, making the pushups more difficult. I'll have to wait on the bathtub idea.

I was doing these counter pushups periodically throughout the evening, but today I won't do any so that those muscles can rest and recover. I don't really feel them at the moment though. Still, my idea is to do them about every other day since I'd only be doing them once or twice a week just following NROL4W, and that just doesn't seem to be enough for reaching my pushup goal.

[Tawny38]

Welcome! That's great how you're making modifications as needed, especially on the push-ups. You could also use stairs, if you happen to have them in your home. Using better form definitely makes a difference in how tough they are, but you will see so much progress!

[bekkilyn]

I'm definitely going to conquer those pushups!

Training Log for 9-30-09

On Wednesday, it was back to Stage 1 - Workout A in NROL4W for 12 reps maximum. My results:

A. Squat - 2x12 - 10 lb barbell - still working on form here.

B1. Pushups - 10 & 11 - used kitchen counter. Hands at chest and elbows pulled in close to body. I will go up to 2x15 and then try to find something lower to use than the counter.

B2. Bent Over Row - 5 & 6 - 50 lb barbell - Will continue at this weight for the next time. Had some issues that I'll explain below.

C1. Step Ups - 2x12 (each leg) - Sat on weight bench and attempted to stand up with just the one leg and no help from upper body or other leg. Held resistance for approximately 5 seconds.

C2. Incline Reverse Crunches - 2x15 - Used no incline on the bench as I was testing if it was harder without the incline. Did 15 reps each because it was very easy. I'm having a difficult time making these difficult without more reps.

My bent over row issues...when I was adding the weight plates onto the barbell, I pinched some of the skin on my right hand between two of the weight plates. It didn't break the skin, but it HURT. And I had just stopped using gloves as I'd heard using them is bad for grip. So I had to put the gloves back on for this session and the whole incident just affected the rows. Very annoying!

Step ups...*sigh*...I tried using an aerobic step next to the weight bench, and it seemed to be the right height, but the seat of the bench just seemed too wobbly. Plus, I didn't have anything to grab onto if I started to fall off of it. I'll just have to keep trying to find something else. In the meantime, I'm doing the resistances described above for each leg. At least I can feel it in my hamstrings while doing those.

The incline reverse crunches just seem too easy no matter what incline I use. I'm not sure how to make these harder.

These stage 1 workouts, and especially workout A, never really seem to be enough, so I warmed up with workout 3 of the 30 Day Shred DVD. For the walking pushups, I just hold planks for those intervals until I can actually do the pushups properly on the ground.

[missjane]

Hi there.....if you aren't find the workouts to be "enough", then you probably aren't doing enough. How about trying to up your weight. You should be working very hard thru these sets.

As for the incline reverse crunches, how are you doing them? Have you viewed any videos of them to make sure your form is right? I still find them very challenging and I've been doing them for years. Here are two videos.....

http://www.fullfitness.net/exercises...reverse-crunch

http://www.workoutsforwomen.com/GymMovies/599.mpg

[bekkilyn]

I'm definitely not doing enough during the workout, so I know that's a big part of that problem and why I've been "supplementing" it. Most of that issue is due to figuring out the weights I should be using, making sure I'm using good form, and the various issues I've been working through with the step ups, pushups, and crunches. I think I'm primarily using Stage 1 as my experimental stage and I think the "not doing enough" will become less of an issue once I get to Stage 2 where I've heard it gets more intense and I have most of my Stage 1 issues worked out.

At least I hope so!

For the incline crunches, I was doing them like in the video link except that I was going back to the 90 degree angle hips and legs starting position (as per the book description) instead of straightening them out after the crunch. I just went and did a few as a test and it seems that the straightening makes it a bit more difficult, so I'll do them that way next time and see how it goes. They still didn't seem really, really hard though, but I did feel it a bit so there may be hope!

Typically, I tend to have very little difficulty with ab work compared to practically everything else. I don't know why. I've never particularly focused on abs, and still feel that they need strengthening, but they've always been the least of my problems when it came to anything athletic.

For example, I did some ROTC about 20 years ago or so....couldn't do a pushup to save my life (that's going to change!), and my run times were always more than horrible, but I excelled with situps.

I think I'm going to have go find something to buy for step ups because nothing around this house seems to be working.

[bekkilyn]

NROL4W Training Log 10-2-2009

Today was the last of the 12 reps workouts for Stage 1. Next week I'll get to move down to 10 reps!

So here follows today's results:

B. Deadlift - 2x12 - 70 lb barbell
B1. Dumbbell Press - 6 & 5 - 17.5 lb dumbbells
B2. Pullovers - 2x12 - 15 lb barbell
C1. Lunges - 2x12 (each leg) - 3 lb dumbbells
C2. Swiss Ball Crunch with arms overhead - 2x15 - 12.5 lb dumbbell

I'm still not sure of my current limit for the deadlift. I'll definitely be bumping it up another 5 lbs next session. I think I'm keeping good form on these. I'm thinking about figuring out how to set up my camera to take video. The camera has some sort of video function, but I don't have a tripod or timer and am not sure what I'd need. Definitely keeping it in mind for the future though.

I managed a couple more reps than last time on the dumbbell press. It seems like I should have been able to do a bit more on these, but it just didn't happen. Still, progress is progress.

For the pullovers, I had all sorts of trouble with this weight last session and didn't get in all the reps. No difficulty this time around, so I'll be bumping up the weight on these for next time.

It was pink dumbbell time for the lunges. A couple of B sessions ago, I'd tried it with 7.5 lb dumbbells, ended up with the worst form ever, and then went back to bodyweight. I haven't been having much trouble with bodyweight, so long as I go slow, so decided to add in a bit of weight this time. After adding in the 3 lb pink dumbbells (they aren't actually pink though), I got in all the reps, but my form on the second set was pretty awful. I think I'll be sticking with pink for the next time around until the form is good for both sets. I am going all the way down at least. It wouldn't physically be possible to get any lower as my back knee is brushing the ground.

These swiss ball crunches are pretty easy so far. The weight makes it a bit more difficult, but not in the ab crunch area. I think as I bump up weight, my arms will give out holding the weight up long before my abdomen would feel much of anything. I didn't up the weight from last session though because I did have difficulty staying on the ball. No problems with the ball this time around.

Also, the minor weight plate injury from Wednesday was completely gone by today, so no gloves. I don't have any chalk though, so I've been using baby powder. It seems to be working so far.

On Monday, it's back to workout A. Ugh. I like workout B much better than A, but at least I can decrease the reps! And!!! I'll get to do 3 sets for each exercise instead of only 2 sets!!

[LancelotsLover]

Hi! I'm wondering why you are using such a high weight on the dumbbell shoulder press if you can only get 5-6 reps out of a required 12? These are hard; I remember starting with about 5 or 10 pounds just to get the reps, and my shoulders were killing me! There's plenty of time to up weight later in the program.

Good work so far.

[bekkilyn]

Thank you! I love the kitty in your avatar.

I bumped weight up to 17.5 lbs a couple session B's ago because I was able to do all the reps with the 12.5 lb dumbbells, and my weight plates only allow increments of 5 lbs. My "rule" is that once I'm able to get the reps with my current weight, then I bump it up and so 17.5 lbs it was. It would have been nice to bump up to 15 lbs for a more gradual increase, but at least I am able to lift the 17.5 lbs.

So with the 17.5 lbs, my goal is to get more reps than I got in the past session until I get up to the required reps for both sets. (Or 3 sets starting next week.) So far, so good. Still, I was hoping for a greater rep increase, but at least I did get an increase!

[missjane]

OK, that 5 lb jump is pretty big for the shoulder presses. So, do a split set. Do as many as you can with 17.5 and then immediately follow with the 12.5 to get in the required reps.

Now, for the swiss ball crunch, do this: Put feet on bench. Grab your weight and hold it over your head and GLUE your arms to your ears. Pretend there is a tennis ball under your chin (in other words to not let your chin touch your chest). Eyes on the ceiling. Now, do your crunches. Keep those arms straight and glued to your ears, too.

[Tawny38]

It's much, much more important to get your form right, so if it's pink weights now, so be it!
Follow missjane's swiss ball crunch, you will definitely see a difference. If you can't do them with your feet on the bench without rolling off (my problem at first), do them with feet on the ground but very slowly, no bouncing. It drives me crazy to see people doing crunches on the swiss ball and bouncing themselves up and down, all momentum, no abs.
Keep up the good work!