March 2012 Fitness Group ALL Welcome!!
Anyone else need a little structure with their fitness commitments? In the past months years (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 March 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.
Informative "How-To's":
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
woke up early today again, only to realize it was 1:45am and should be getting my beauty rest.....so off to la-la land i went. When I finally did have to get up a few hours later, boy was it hard! Still did my morning workout though....
Spin class with 20 min tempo run after (7:30 mile pace)
Supersets:
Low Row
Decline push up
One arm Mid Row
Burpees
Plank Row
Jackknives
I also had a client today that couldn't see to squat low (although I've seen her go lower before!),, so I ended up doing them with her....and then with her squat jumps she needed some pushing so I did them with her.....and then with SL lunges needed encouragement....so I did them with her....notice a trend? ;)
NROL4A warmup and then an abbreviated version of Workout 1-B
- Deadlifts (deficit because of small plates) 1x5x95, 2x5x 115
- Alternating DB shoulder press 2x10ex15e
- Overhead squats 1x6x15, 1x4xBW, 1x10xBW
The weight on the overhead squats was reallly messing with my balance. Which I suppose is the point but my shoulders didn't feel right.
Then C25K, week2, day3. A nice workout overall.
Original Post by despinamb:
Your heart rate stays pretty low throughout your run. That is great. What is your resting HR?
Resting in the morning, I think that it is 52. It was 38 when I was doing high mileage training 12 years ago. Sitting up during the day, it is around 60. My max is 185, and hasn't changed in 10 years (as of last year). My easy runs are at 145 or less. My tempo runs are at 165. My (3-4 minute) intervals go to 170-175, but I should be doing those harder.
My arms are feeling better, so the temptation to lift today was pretty strong. But I decided to stick with my original plan rest them a full week.
So instead I did a 1-hour spin class.
Avg. HR 153 (~86% of max)
Peak HR 176 (~99% of max)
176 is actually the highest I've recorded on my HRM, but I assume I could push it a little more.
There are quite a few people at my gym who squat or do some form of deadlift. The last time I lifted there was actually a guy next to me who was hang cleaning 195 pounds, which I thought was pretty impressive.
smash: Are you using a mixed grip for your heavy deadlift? If not, that might help.
Morning all. NROL Fatloss2B today. Last time at 10 reps with 45 second rest. Friday I start 8 rreps with 30 seconds rest. I get the impression 30 seconds is going to feel like no rest all all. Even today w/45 seconds rest I was beat up the entire workout. Not so beat up that I didn't do 55 minutes on the ski machine after!
OGR- I tried to figure out what you meant by AC but didn't have much luck. It's a rotator cuff/bursitis issue. I've decided to continue with the overhead stuff with unbalanced weights if need be. I've also decided to go up to the gym once during each workday to do the exercises the Doc recommended and some stretching.
Smash- I added Farmer's Walks to my circuit training to help with my balance for Bulgarian Split squats. I do them with a dumbbell. I do 50 feet, up a flight of stairs, 50 feet, down a flight of stairs, switch hands and repeat. It helped with the BSS and I think it improved my grip strength. Back in the day I'd do wrist curls both seated and behind my back. That would work too but kind of a wasted effort just isolating your fingers and wrists.
I wish I had more time to read all that's going on:( Sounds like you're all staying the course. Must be Spring fever (sorry OGR, that much I did get!).
Did Section 2 A of NRLfW thanks for all the kudos on the pull up it made me feel good.
Roman - We called that an ID-10-T error.
Sburrious- keep resting we want you back at 100%
OGR- wow that is a lot of snow and wow on teh snowshoe to parking
Kevin: did you try googling ac joint? 23 million hits not enough? Just joshing with you, he, he. There is a lot of good reading there, actually.
The acromioclavicular joint is on top of your shoulder. You mention impingement once in a while, and that is a very common place for it. And, it keeps you from raising your arm straight up. There is a bursa right there that often is part of the problem (it gets inflamed and then calcified), and it is a common place they inject cortisone. I just thought all that sounded a bit like what you had. There are plenty of other bursa in the shoulder though, and lots of other places for things to go wrong.
Here is a pretty good book on shoulder rehab. Someone scanned the entire book and posted it as a pdf.
edit/add: the two pages missing from the start of chapter 5 are misplaced, and can be found at the top/beginning of the pdf (before the title page).
I could have sworn I posted last night's workout- guess it didn't take - lets just say it was good
NROL4Abs stage 3 wo A
I was tired I lifted heavier on most things
this morning the scale greeted me with a new low ( since being on CC at least) - 159.6 I am going to stay out of those 160's if it kills me LOL!!!
Swim today--75 minutes of pool fun. Yes, I'm being sarcastic. Swimming in a pool can get quite monotonous, but luckily for me today I got to share a lane with an older lady doing leg kicks while holding onto an inflatible tube. So cute! That part wasn't sacrastic--she really WAS cute and quite inspiring....looked to be around 80 years old in a little 2 piece bikini. :)
Swim (all freestyle!):
Warm-up 5 min easy
5x100 (fast, easy)
10x50 (fast, easy)
Repeated until 75 minutes was pau (that's local Hawaiian slang of "done")
Was tempted to lift after (just because I love lifting), but figured I better save myself since I'm helping teach a boot camp and yoga later this afternoon.
Original Post by oldguysrule:
Kevin: did you try googling ac joint? 23 million hits not enough? Just joshing with you, he, he. There is a lot of good reading there, actually.
Theacromioclavicular joint is on top of your shoulder. You mention impingement once in a while, and that is a very common place for it. And, it keeps you from raising your arm straight up. There is a bursa right there that often is part of the problem (it gets inflamed and then calcified), and it is a common place they inject cortisone. I just thought all that sounded a bit like what you had. There are plenty of other bursa in the shoulder though, and lots of other places for things to go wrong.
Here is a pretty good book on shoulder rehab. Someone scanned the entire book and posted it as a pdf.
edit/add: the two pages missing from the start of chapter 5 are misplaced, and can be found at the top/beginning of the pdf (before the title page).
About 7 minutes it's what I'm giving it every day. I do the exercise shown on page 13 in both directions, 2 sets of 20 reps each. I then hang my arm down and do clockwise and counter clockwise rotations. Then a hug stretch and triceps stretch. I do this all twice and it takes about 7 minutes. No a lot but more than I have been doing.
Original Post by mommyhawaii:
Swim today--75 minutes of pool fun. Yes, I'm being sarcastic. Swimming in a pool can get quite monotonous, but luckily for me today I got to share a lane with an older lady doing leg kicks while holding onto an inflatible tube. So cute! That part wasn't sacrastic--she really WAS cute and quite inspiring....looked to be around 80 years old in a little 2 piece bikini. :)
Swim (all freestyle!):
Warm-up 5 min easy
5x100 (fast, easy)
10x50 (fast, easy)
Repeated until 75 minutes was pau (that's local Hawaiian slang of "done")
Was tempted to lift after (just because I love lifting), but figured I better save myself since I'm helping teach a boot camp and yoga later this afternoon.
I want to be this lady when I'm 80 :)
Wednesday- spin, elliptical & metabolic circuit. Overall good workout.Felt yuck when starting the workout. I woke up at 2 with heart burn. Felt great after workout.
Dbackerfan - WTG! On the loss
Starting Strength tonight:
Squat 3x5x85 Knee seemed better tonight
Bench 1x3x55 (oops) 3x5x55
Deadlift 1x5x145 
Push ups 6,5
Assisted chins 2x5
Gotta figure out some way to get a snack in the late afternoon on workout days without losing my small deficits. I think I might do better with something between lunch and workout.
Hi All
Deb- nice deadlifts. Glad the knees are doing what they were supposed to do.
Go Jaimi, Go!!
Mommy Hawaii: Great workouts, you are hard core!
DB- great job on coming in under the 160 mark.
OGR - excellent resting heart rate! I can't get over that it used to be 38 - that is incredible! Max is really good, too. I think that the lowest recorded I have had was about 55 or 58, but that was 20 + years ago, I think the highest I have gotten to when I am doing circuits is somewhere above 180. I can't get that high on the cardio machines.
I did a double workout tonight since I didn't last night
Lifting workout
Squats 2x5x125, 1x5x130
Bench press 2x5x85, 1x5x90
bent row 1x5x90, 1x5x95, 1x5x100
I was happy with my squats
MMA Class about 50-55 minutes
warm up - jacks, pogos, jump squats, squats, front lunges with twist, back lunges w/ arms up.
Run - 5 minutes
Uneven push ups (abt 11) on step (I really liked these) alternating with v-sits (abt 26 reps) on step 30 sec/20 sec rest x3 rounds
punching/knee kick - 10 minutes
core: 6 inch leg raise, sit ups, flutter kicks, legs in/straight, lateral legs, rotisserie planks 30 sec, no rest
I have been taking creatine for about 8 or 9 days and CLA. I know it's kind of soon to be feeling anything according to what everyone said in response to my thread, whether it's the placebo effect or not, I do feel like I am a little stronger.
des: MMA class? that sound wild.
Tough day. Shoveled snow for 2 1/2 hours. The biggest part was digging down to the stairs of my root cellar. At least it was sunny, and not windy.
PM: my back was too tired for squats, and my knee has been bugging me anyway.
bench press: 4x6
inverted row (hanging on rings): 3x8
various hand strength exercises.
jump rope: 6 sets of 100 jumps, w one minute rest in between. 2 sets of 200 jumps. Only tripped once in 1000 jumps. But then I worked on "double unders" for a while. Lots of trips there, lol.
after 6 weeks or so I stopped actually falling down.
Good morning! 55 minutes of circuit training, 20 minutes on the ski machine and 15 minutes on the treadmill.
I think my HRM is having trouble keeping up
Typically at 6 mph my heart rate goes up to 155-160. Today It never got over 145 at that pace. Anyone know how many hours of battery life I should be getting?
Did Section 2 NROWLfW B.
Pure-your status made me smile. You will get it
Kev-could it be the monitor was riding wierd how you had it on?
