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April Fitness Group!

I went ahead and copied the opening from March's group (It was too good to change!) per mjsophia, all of the below is quoted from her. Thanks mj for starting all of the previous threads! 

Anyone else need a little structure with their fitness commitments? In the past months (Sept-March), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?! BTW, I can totally tell the difference in my body from the workouts I committed to last month. It's working and I haven't been calorie counting as strictly as I was before the Fitness Group. Thanks for support everyone :)

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, and since I'm planning on being active each day, expect to see me update often 

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.

Informative "How-To's":

Dork -to-Diva: Great pictures of how to perform a routine

5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos

Stronglifts 5x5

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.

Original Post by giantridersm:

Original Post by bierorama:

...

giantridersm: My in-laws are avid bikers and I'm trying to work up to their level. My goal is to participate in BikeMS (my SIL has MS) this fall, which is a 150 mile ride over a couple days. That seems so out of reach right now!

Everyone's workout are really impressive!

I've heard about the BikeMS 150 over two days.  My husband and I are planning to do the Chesapeake (I think) BikeMS (~June 20).  We've done centuries before, so we know how to train, but last year, we "cheated" and rode a metric century.  This year, we'll ride the same metric century, but we're hoping also to ride the BikeMS, so the 150 miles kind of makes up for it.

How about this for inspiration: if it sounds so out of reach and undoable now, just think about how impressive it will sound when you tell others you've done it :)

My dad used to do "BRAN" Bike Ride Across Nebraska = it was a 7 day trip I believe started on the NE WY border and rode about 100 miles a day.  My dad trained hard during the winter months to prepare.  He had to quit when the carpal Tunnel got so bad he couldn't hold onto the bike anymore.

Original Post by dbackerfan:

Original Post by giantridersm:

Original Post by bierorama:

...

giantridersm: My in-laws are avid bikers and I'm trying to work up to their level. My goal is to participate in BikeMS (my SIL has MS) this fall, which is a 150 mile ride over a couple days. That seems so out of reach right now!

Everyone's workout are really impressive!

I've heard about the BikeMS 150 over two days.  My husband and I are planning to do the Chesapeake (I think) BikeMS (~June 20).  We've done centuries before, so we know how to train, but last year, we "cheated" and rode a metric century.  This year, we'll ride the same metric century, but we're hoping also to ride the BikeMS, so the 150 miles kind of makes up for it.

How about this for inspiration: if it sounds so out of reach and undoable now, just think about how impressive it will sound when you tell others you've done it :)

My dad used to do "BRAN" Bike Ride Across Nebraska = it was a 7 day trip I believe started on the NE WY border and rode about 100 miles a day.  My dad trained hard during the winter months to prepare.  He had to quit when the carpal Tunnel got so bad he couldn't hold onto the bike anymore.

Thanks so much (for letting me know there's a BRAN).  I watch with envy as the European cyclists ride on all their tours.  I wonder if sometime there might be a Tour of America, but we're so huge, I don't think it's possible.

I once had a goal of visiting all 50 states . . . now that I've taken up riding, I kind of want to ride in all 50 states, but I'm not committed enough to it to make it a goal.

Still, I'm collecting my "tours" (there's BRAT -- Bike Ride Across Tennessee and RAGBRAI -- something in Iowa and then I think there's BRAG -- Bike Ride Across Georgia or something down in Georgia).  I'll add BRAN to my (bucket?) list.

Original Post by giantridersm:

Still, I'm collecting my "tours" (there's BRAT -- Bike Ride Across Tennessee and RAGBRAI -- something in Iowa and then I think there's BRAG -- Bike Ride Across Georgia or something down in Georgia).  I'll add BRAN to my (bucket?) list.

There is a waiting list for riders on the BRAN so you may just want to get your name on the list now so as riders die off you can move up the list!.  My cousin has done it for over 20 years now.  Nice thing about NE is its mostly flat hahaha

I live in AZ now and they too have a ride, however its more of a "race" I believe.

Original Post by dbackerfan:

Original Post by giantridersm:

Still, I'm collecting my "tours" (there's BRAT -- Bike Ride Across Tennessee and RAGBRAI -- something in Iowa and then I think there's BRAG -- Bike Ride Across Georgia or something down in Georgia).  I'll add BRAN to my (bucket?) list.

There is a waiting list for riders on the BRAN so you may just want to get your name on the list now so as riders die off you can move up the list!.  My cousin has done it for over 20 years now.  Nice thing about NE is its mostly flat hahaha

I live in AZ now and they too have a ride, however its more of a "race" I believe.

Races are good.  My "ride/tour" for Missouri would be taking stages from the Tour of Missouri and riding whichever one suited my fancy.  I don't have to be a part of a group or race or tour, just I'd like to ride in all 50 states . . . maybe.  It's a big goal.  I'd have to psyche myself up for it . . .

Original Post by giantridersm:

Still, I'm collecting my "tours" (there's BRAT -- Bike Ride Across Tennessee and RAGBRAI -- something in Iowa and then I think there's BRAG -- Bike Ride Across Georgia or something down in Georgia).  I'll add BRAN to my (bucket?) list.

RAGBRAI is the "Register's Great Bike Ride Across Iowa." It takes a different route each year, but always around 470 miles.  I did it in 1984 as part of a three week long vacation. The vacation included a climb of the highest peak in WY (5 days), a 450 mile bike tour in the San Juan Mtns of CO, and then RAGBRAI.

April 8: treadmill workout, due to bad weather (snowing).
Set treadmill to 1.5% incline to be more equal to running outside.

1 mile, walking @4.7 mph
1.5 miles, running @6.0 mph

5 sets of intervals: 3 minutes running @ 8 mph, 3 minutes walking @4.2 mph
That adds up to 2 miles running, and 1 mile walking 

Then, I walked a mile @3.0 mph and incline of 15%

 Workout total: 3 miles walking, 3.5 miles running

Original Post by oldguysrule:

1 mile, walking @4.7 mph

I think that may be my running speed. 

Yesterday was WO B stage 4 NROL4W

Deadlift from box 95x8 2 sets@ 105 x 8 

Reverse lunge from box w/ forward reach 2 sets 15 x 8 1 set 20 x 4

underhand pulldown -  3 sets 90 x 8 

Blugarian split squat -- 3 sets 15x8

cuban snatch 1 set 7x8  2 sets 8x8

swiss ball crunch, reverse crunch on incline bench ( lowest incline) and can't think of what those other side hip things whatever - did those too.

Lots of stretching foam rolling and had a good workout for 475 cals burned.

Yesterday morning I did the "fitness test" on my HRM went from 28 to 33 since last time I tested in February so that is an improvement.  

OGR - you are intense.  I am always amazed at the cool things that you have done and continue to do. 

4/09   Too many glasses of red wine last night - really feeling that today, but it was lots of fun.  Have another party tonight - eeek!

60 minute step aerobics class including 10 minutes of calisthenics - cross body mountain climbers 30x2 and push ups 15x2

16 minutes on the precor at incline of 13 for 160 cals

foam roll and stretch

4/08   New circuit really kicked my butt - did them as fast as possible with as little as possible rest in between and 1 minute +/- between circuits 

Circuit x2  

Lateral jumps x40  

Lunge w/overhead reach(10lb ball) x20  

Mountain climbers x30  

kettlebell swing (25 lb) x20  

push ups alternating lift w/10 lb dbs x10  

kettlebell squat (25lb) x20  

Prone step off swiss ball x20

burpees x8  

incline treadmill to 9 for 20 minutes  - 180 cals

Today fitness class consisted of 8 sets of 20 sec on 10 sec rest of Wall Balls, Wood chops, Spin bike, and jump rope - 1 hour class 450 calories burned.  Tomorrow is rest day.    ETA  - forgot the speed squat round as well!

Oh and there was snow in Sedona - beautiful makes the redrocks really just that much more awesome.  Just wet and rainy in my neighborhood 15  minutes away LOl!!  Love AZ

Original Post by dbackerfan:

Today fitness class consisted of 8 sets of 20 sec on 10 sec rest of Wall Balls, Wood chops, Spin bike, and jump rope - 1 hour class 450 calories burned.  Tomorrow is rest day.  

Oh and there was snow in Sedona - beautiful makes the redrocks really just that much more awesome.  Just wet and rainy in my neighborhood 15  minutes away LOl!!  Love AZ

dbacker - how big is that class?  It sounds great.  Does it have a specific name?  I would like to make some suggestions to my gym for new classes. Our selection is getting pretty stale

wlek, if we had a "domestic" wedding, we would have totally gone the with the chic farm look, too! I can't wait to see pictures :)

OGR...seriously, you're walking speed is impressive!

dback, we have always wanted to go to Sedona...hopefully one day soon!

Today's Workout: NROLFW Stage 1 workout 2B

• 25# deadlift 2x15 reps
• 20# shoulder press 2X20
• 20# lat pull down substitute 2x15
• 20# lunges (each leg) 2x15
• swiss crunch 2x15
• Jolk (jog/walk intervals): 35min
• Cleaning/vacuuming...yeah, it's a Saturday, so I'm counting it!

Original Post by despinamb:

Original Post by dbackerfan:

Today fitness class consisted of 8 sets of 20 sec on 10 sec rest of Wall Balls, Wood chops, Spin bike, and jump rope  - 1 hour class 450 calories burned.  Tomorrow is rest day.  

Oh and there was snow in Sedona - beautiful makes the redrocks really just that much more awesome.  Just wet and rainy in my neighborhood 15  minutes away LOl!!  Love AZ

dbacker - how big is that class?  It sounds great.  Does it have a specific name?  I would like to make some suggestions to my gym for new classes. Our selection is getting pretty stale

Today's class was small we were 3 teams of 5 probably because of the snow so a lot of the "boys" didn't show up.  The instructor referred to it as a Tabata  workout.  the idea is to work as hard as you can in short bursts rest for short then go all out again.  We did get 90 seconds rest between each station.  Thursday nights class there were probably 25 people and Tuesday was also about 25.  The instructor also does a lot of crossfit  principals as well.  He keeps threatening major pull up day - I hope I don't show up when that occurs!!!

I showed him my Female body Breakthrough book description/ choices of "metabolic circuits" and he said he uses a lot of those same exercises in his class.  

Just recalled we also did speed squats - explains why my legs hurt now!!!

mj - come on over/ up/ down  ( not sure where you live now so covering all my bases)  I live 12 miles outside of Sedona in a tiny little community of "Cornville" 6 miles out of Cottonwood.

NROLFW 1B - Workout 4

Deadlift: 2x12@100
DB shoulder press: 1x12, 1x8@20
Wide grip pullups: 2x12 w/ assist
Lunges: 2x12@14
Swiss-ball crunches: 2x10@14

I had taken the day off on Thursday, because my back was hurting, but felt good today. Just didn't get all the reps for my presses. Looking forward to dropping down to 10 reps, not looking forward to three sets - I have a feeling my 30min workouts are going bye-bye.

Was supposed to run this morning (missed yesterday), but throat started feeling like crap last night, so I skipped it and slept in a bit.

I did do my last NROLFW stage 5 workout later this morning (B4):

• Barbell romanian DL/bentover row: 4 x 4/105
• Partial single-leg squat: 4 x 4/27.5
• Wide-grip lat pulldown (sub DB pullover): 4 x 4/55
• Back extension (sub prone cobras): 3 x 4/24 seconds each
• YTWL: 3 x 4/16
• Swiss ball crunch: 3 x 4/35
• Hip flexion (jackknife pikes w/ 5 sec. pause at top & bottom): 3 x 4
• Lateral flexion (swiss ball side crunch): 3 x 4 w/ 10 lb weight
• Bodyweight intervals: tried something a little different this time - 4 sets of jumping jacks for 30 seconds immediately followed by 12-lb DB swings for 90 seconds, then 1 minute of rest.  Fun, and a good workout! 

So glad to be done with stage 5 - today's workout took me an hour and a half, and I didn't even do 4 sets of everything!

Squeezed in a little NROLFW workout on Saturday, wasn't in top form

short warm-up (cycling),

squats: 2x12@12kg (was relatively easy but since I was tired and the three sets are coming up I decide to leave the weight where it is),

push-up on a semi-high bench 1x12 and 1x11 (really tried the squeeze out the last one, but my body just kind of folded),

seated row 2x12@6kg,

step up 2x12@10kg (also rather easy, at least for my right leg. I should use a higher step but there just isn't anything of just under knee hight at my gym. The window sill and the benches are just too high)

jackknife 1x11 and 1x10 (like I said, I was pretty tired)

@a-girl I'm not looking forward to three sets either. I need a bit longer than 30 minutes (with warm up and stretching afterwards) but I can do it under one hour and still fell like I've been kicked by a horse - which is pretty convenient.

April 8: Incline walk - 30 minutes, 7 degree incline, 3.5 mph

April 9:

• Deadlift - 345 x 6 sets x 1 rep
• Row -  205 x 6 sets x 1 rep
• Shrug - 405 x 3 sets x 5 reps

April 10: Incline walk - 30 minutes, 7 degree incline, 3.5 mph

My energy was lacking a bit today, I think the terrible weather may have something to do with it. Decent workout though, definitely felt better once it was done.

Today I lifted:

Madcow 5X5 (All weights 5 reps unless otherwise indicated)

Squat: 85, 105, 125, 145, 170

Bench Press: 65, 85, 100, 120, 135

Barbell Row: 65, 80, 95, 110, 125

Good Mornings: 2X10 at 85 lbs

Weighted Sit Ups: 3X15 at 45 lbs

Original Post by dbackerfan:

mj - come on over/ up/ down  ( not sure where you live now so covering all my bases)  I live 12 miles outside of Sedona in a tiny little community of "Cornville" 6 miles out of Cottonwood.

 

I live near Chicago...that would be amazing! Although, given our most recent wedding expenses (quite reasonable for this day and age of extravagant weddings) and buying a house this fall (keep your fingers crossed!), I don't see a vacation happening for a lonnnng time.  We're saving for Croatia (that's where I'm from) and Italy for our official "honeymoon" next. 

Anyways...I'm rambling! I will defiantly keep your offer in mind in the next few years =D

Walked about 1.5+ hours today with the dogs.  It was over 80degrees today, but tornado watches are on now...ra, row!