Anyone else need a little structure with their fitness commitments? In the past monthsyears (since Sept 2010), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?!
This will go throughout April in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week.Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)
Set your own goals and keep us posted. I plan to update my progress every time I do something active.
You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.
Dork -to-Diva: Great pictures of how to perform a routine
Think that squatting is bad for your knees? Or that squatting will make you bulky? These, and other squatting myths debunked in the Learning the Squat series 1, 2, 3,4! And after you're convinced (because you will be), Lurn to Squat Good -- E-ZY!
5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos
Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk). This helped me train for a half-marathon last summer
Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar
I'm on a rest week for NROL. Next week (4/8) I'll start the hypertrophy 1 workouts. Looking forward to doing a nice split routine and adding a day of strength training to my week.
Goals for April: Weight (average of 4 weekly weights) 175 pounds
Progress on HT1: Miss no more than 3 planned workouts. I'm taking a vacation or I'd set my sights a little higher.
5k time: Complete Treadmill 5k in less than 28 minutes.
Thanks db for opening the thread. Let's show these kids how it's done!
My goals for this month:
Not injure my shoulder when lifting weights
Start a new routine: HST 3 day/week MWF with 60 min cardio TTS and rest Sun
OK. Goals for this month:
Squat 240 lbs (3x5); currently at 225. When converted to a 1RM this would put me in the intermediate category for all the Starting Strength lifts, except the power clean (which I've put aside for the moment).
Deadlift 300 lbs (1x5); currently at 290.
Bench 190 lbs (3x5); currently at 180.
OH Press 140 lbs (3x5); currently at 132.
Gain 2 pounds, from 177 to 179.
Goals for April - finish NROL4Abs and will do either a week or two of a 5x5 program for the rest of the month while I wait for the new "New Rules of Lifting for Life" gets released on the 26th, my copy should be received sometime in early May!!
I would like to get down to my healthy BMI which would be 155 ( was 159.6 today)
While doing the 5X5 program will shoot for a 200 lb deadlift for the 5 reps for at least one set!
I am the proud owner of a dog now - so will be walking him 2 times a day -
Started the month with NROL4Abs phase 3 wo B ( only 4 more of each WO)
dynamic warm up
aligator drag 2 sets of about 15 "steps" each hand
farmer walk 24 KG kettlebell
offloaded farmer walk 20/ 30 lbs just did one set then did 5 95lb squats
Squat jump 5 sets x 3 95lbs
10 min AMRAP ALRAP 6 reps 5 sets completed
offloaded reverse lunge ( 20 lbs)
incline press 25lbs
10 min AMRAP /ALRAP 1 1/4 squat ( 20 lbs ) with heel on plate
close grip chin ups ( 60lbs assist)
only did 3 sets
Rolled and stretched.
Goals for April
Lose 5lbs, squat 245, bench 130,
2x5x50, 1x5x90, 1x3x120, 1x2x160, 3x8x210
2x5x50, 1x5x70, 1x8x110, 2x8x105
1x5x70, 1x5x90, 1x3x140, 1x8x210
1x5x50, 1x5x70, 3x5x105
Yay for the thread! Keep all the workouts going....you all are doing great!
My goal for this month is to keep on training for the Honolulu Triathlon in May (mid May)....Olympic distance so not quite an Ironman, but not a walk in the park either. :) I want to be able to finish without keeling over at the end, now I'm hoping to maybe do it in less than 3 hours. :) Here's hoping! Going to Japan on April 27th, so we'll see how training goes while in Hiroshima! Visitng husband's family and they live in teh country....like, COUNTRY country....no stores, just the beautiful mountains and streams. Soooo excited!
Run: 60 min at moderate pace (around 6.5-7 miles, flat)
New Rules Strength workout C--legs, gotta love those deadlifts! :) I was pretty happy, I pushed through the 15-20 rep set using the highest weight EVER!!!! Granted, I had to lean over at the end in exhaustion, but it felt good to actually push to that limit. Usually I'm content to NOT go past the "comfortable" feeling. :)
I was doing well at the beginning of March, but have lost some ground over the last 2 weeks because of class deadlines. Between a full time job, and the kids stuff and school it gets to be a struggle towards the end of the semester. The good news is that my last major deadline for class is April 16th, so in another couple of weeks I should have a lot more spare time :)
I did lose 3lbs last month, so I can now officially say I deadlift more than my bodyweight ;). Now aiming for 1.5x.
The plan is lifting 3x weekly, with cardio 3x weekly.
I'm considering changing from Starting Strength to NROLF Abs as I am still having trouble with my squats. Since it only started when I began to consistently add more weight I'm thinking it's a form thing that I need to work on, but I feel like maybe the issue is that those core supporting muscles are not strong enough. When I first started squatting I had a tendency to pitch forward, even without weight and I worked hard to make sure that I fixed stuff before I started adding weight, but something is obviously still off. Because I work out at home I don't have anyone to ask for an opinion. I'll take opinions and suggestions from you if you think you can help.
Let's make some consistent progress for another month :)
Try looking forward/up, instead of looking straight forward
Widen your feet a little bit and point your toes outward
deborahamorgan--I try to think of sticking my butt out more. Flexibility in the hips and ankles are also important to get the depth for the squats. How are your knees? Do you notice if they're straight forward, go out or in? And your arches--do they cave inward when you squat?
I'm over the flu, but am still weak and the knee that flared up during the flu is still swollen. It is a major problem at the moment and I don't have full range of motion. I wanted to work legs harder this month, but that will be delayed for the time being.
walked 3.8 miles, at 5% incline, in an hour.
Bench press 4x6
wide grip pullups 3x8
cable overhead press 3x8
one armed, semi-seated, cable row with twist 3x8
captains chair leg lifts
some typical knee physical therapy.
I m also going out for spring break to Puerto Rico & have to plan college visits in between before May 1st deadline.
Try to finish the Fine Tune Phase with atleast 4 workouts a wk -3 wts & 1 cardio. Loose atleast another 1lb.
Most Imp keep myself stress free. This is the 2 nd month I have missed my P & am very worried.i m low in Iron so don't know what's the cause Iron or stress.
deborahamorgan, maybe you can try doing it in front of a full length mirror or turning on a video cam to see your form. some tips would be keeping your chest out, look straight & tighten your abs.
Can you do it with a good form with lighter weights?
oldguysrule, hope you get better soon!
jaimi67, good luck with the stress management! hope it would turn out okay.
For April, I'll try to stick to 3 workouts a week and an extra day for sports, swimmming or a light cardio. I didn't do very well last month because of the nice, rainy weather. I slept longer instead of going to the gym.
Today I also had a new PR at 95lb squats and 95lb deadlifts, but was too tired to finish my 20min cardio after so I just stretched longer.
Goals for April
1. Work out at least 3 days a week
2.track calories every day
3. Lose at least 1 inch waist
4. do 1 real push up
deborah - try lifting up your toes when you squat - it's a lot harder to pitch forward if you can't put weight on your toes.
Good Morning, No lifting this week. I did some cardio and circuit training this morning.
Is it possible that your body "self corrects" if it thinks you are pushing too hard? About once every week or two I have workouts where it's very difficult to elevate my heart rate. This morning was a perfect example. I did the ski machine and my heart rate never reached 120 (typically I can keep it from 130-150). During my circuits I did 10 burpees at the end of each round. Typically this brings my heart rate to 155 or so. This morning it never got above 143.
During a typical 90 minute workout I can burn 1000-1100 calories, this morning: 798. So it's bsically a 20-25% loss in energy. I got 8 hours of sleep last night but something less than that (about 6) the night before.
This happen to anyone else?
Saturday: NROL Fat Loss WOB5
Deadlift: 3 x 10 @ 75 lbs
DB incline bench press: 3 x 10 @ 25 lbs
Bulgarian split squat: 3 x 10 @ 26 lbs
Subbed chinups for mixed-grip lat pulldown: 3 x 4 negs, 4 x attempts.
Romanian deadlift: 3 x 10 @ 75 lbs
Swiss ball lateral roll: 3 x 10 BW
Yesterday: Jillian's kettlebell DVD, level 2 (30 minutes).
I feel proud because although I've been battling allergies, I get right back on track ASAP.
April goals -- Finish C25K, and lose 5 pounds.
I need to take measurements again so I can give myself some more goals.
My daughter and her kids are staying with us right now, so my workout room is currently housing my 12 year old grandson, so it makes it more difficult to workout.
I will be taking him to soccer practices on Tues and Thurs while she cooks dinner, so I'm thinking maybe I can get some workouts in while he's there.
Neat! Thanks for this thread.
My goal is to make it to the gym four times a week this month---Tuesdays, Thursdays, Fridays and Saturdays. I do the fitness classes at my gym because I like having an instructor pushing me and I'm too cheap to pay for a personal trainer. :)
I'm starting a new routine that includes two HIIT classes and two weightlifting classes per week.
I'm back (hopefully for real this time, sigh). I restarted NROLFW on Tuesday last week and will be lifting 3x per week. I also need to get back into running since I have a race (Warrior Dash) in 4 weeks - eek! I'll also be playing softball once a week, most weeks.
ETA: Softball for 1 hour, 10 minutes last night (stopped early because a bunch of cars, including mine, got broken into).
kevinatthebrook--how long have you been doing that particular routine for? Maybe your body is just accustomed to it (muscles do adapt after about 1-1 1/2 months). Maybe you're just in a lot better shape, and so these exercises are more easy for you. I noticed that when I swim or bike for 30 min pretty hard (which used to be difficult), it's a lot easier for me now too....and I know that when it comes to cardio (since that's what I did FOREVER!), I can get my slow twitch muslces to adapt easier (that darn muscle memory!).
jaimi--2 great colleges! My 2 cousins went to Drexel for their Masters in Public Health, I went to Univ. of Southern California for Music Educaiton. :)
I woke up early today (again!), but this time it was because I saw a "figure" in the hallway at 2am! It was a small kid figure (not my daughter)....needless to say I was up after that and couldn't sleep.
Bike (30 min): 5 min warm up, 10 min moderate (RPE 6-7), 10 min hard (RPE 8-9), 5 min cool down
Swim (30 min): 5 min easy, 100 hard, 50 easy, repeated until 30 min was up!
Strength (New Rules!) Workout D: Looooooving this strength routine! I like the play with the tempo, and even got one of the other "big" guys at the gym to comment on my awesome routine. :)
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