May 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 May 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).
Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.
I hate when people don't rerack weights or leave them on the ground too. *angrily shakes fist* I usually end up going around the gym and doing it on my off time, just because it seems like the right thing to do. I'm also kinda OCD, so it totally bothers me when I see things a mess!
On the way to the gym today I got a flat tire! I waited for my hubby to help me change it and in the process jacked up my car (yay!) and removed whatever bolts I could. Guess that was my partial warm up. :)
Warm up: 5 min rower
NROL Strength 2 Workout D: I was mentally drained because of the flat tire, so didn't really feel up to stuff today. :( But tomorrow's another day!
Abductor machine (because my IT needs some strengthening!) alternating with decline pushups (3x12)
Elliptical (20 min): the DIFFICULT one, and by the end of 20 min I actually felt pretty exhauted. It's amazing how something mentally draining can really affect you physically too!
well I don't know what I did but my right thigh hurt so bad when I was trying to do my workout turned out I didn't do any leg work at all!
NROL4life
RAMP doing the High knees w/ lunge showed me the weakness/ pain in right thigh.
Plank 2 sets 30 sec
dynamic stabilization 2 sets 30 sec spiderman planks- that was fun!!!
Power - box jumps low plyo step 2 sets x 5 reps
Squat - tried back squat with just oly bar did one rep but leg hurt too much, tried a front squat - too much pain, tried OH squat with just 12 lb PVC pipe too painful did end up doing just body weight assisted with band - still hurt but worked through it.
Pull - standing cable row 2 sets x 15 @ 12.5 lbs
single leg stance - tried step up with short plyo box with only 10lb weights only able to do 5 reps but again pain too much- I tried to do some foam rolling to get that area worked out but that hurt too.
Push - Incline push ups 2 sets 15
didn't do metabolic work but did do some jogging with my doggie walk this morning.
foam rolled and stretched.
Original Post by purespark:
Ugh, that's rude, RC! As many issues as I had at my former gym, at least nobody did that.
I am taking a break from NROLFW for a bit. I realized that my aversion to some of the exercises in the prescribed workouts was making me avoid lifting altogether. So in an effort to revive my exercise routine, I decided on a little 2-day routine of exercises I actually like - squats, deadlifts, RDLs, single leg bent-over rows, lunges (I actually dislike these but think they are necessary), overhead presses, step ups, incline bench presses, pushups, plank, prone jackknife, and Swiss ball crunches. So far I like it!
Looks like a good plan Sparky. Do you have any pull moves you can do? Cable seated rows, pull ups, chin ups, dumbbell rows? I think it would really round out your program.
Original Post by purespark:
I was thinking I need some vertical pull, but I don't know how to do assisted chin ups. Should I get some exercise bands and YouTube a method? Since I'm working out in the garage now, I have no cable machines. The lat pulldown station is really the only thing that I miss from the gym!
Not sure about bands. I think some here use them. I bought a lat pulldown machine off graigslist a year or so ago for about $60.00. I have to figure out how I'm going to do chin ups when I start HT2. I may have to buy something that goes in a door frame.
Original Post by purespark:
I was thinking I need some vertical pull, but I don't know how to do assisted chin ups. Should I get some exercise bands and YouTube a method? Since I'm working out in the garage now, I have no cable machines. The lat pulldown station is really the only thing that I miss from the gym!
I've tried a lot of assist methods for pullups, including the assist machines at gyms, making my own pulley mechanism, bungie cords, etc. In the end, just putting a bar stool in front of you, with only one foot on it (the other is hanging straight down, which keeps your posture normal) works just about as good as anything. You can let the supported leg limp, which just takes off the weight of one leg from your body weight. Or, you can bend that knee a little, and push off some as well. The good part is that you can push a little harder at the top of the pullup, where your arms are at a mechanical disadvantage. That lets you go all the way up to "chin over bar."
Bands help less as you go up, which a disadvantage. If your hands slip off, the bands kind of flip you backward onto your back on the floor. That is a disadvantage as well, if you really go to your limit.
hmmm, Imagine that
I decided to start getting some weights so I can start doing more workouts at home. Since I'm planning on doing ZWOW-type workouts on nonlifting days, I got a pair of 10lb hexagonal dumbbells today, and a 12kg kettlebell that I can use for those deadlifts where you pull the weight up to your chest. I can probably use that for some snatches too. Next month I'll get the short bars and some 10, 5, and 2.5lb plates. After that I'll have to figure out how to set up a makeshift squat rack.
No workout today -- went out for Mother's Day and spent about 5 hours on my feet walking around. The sandals I wore were kind of odd, I kept having to clutch it with my toes as I walked to keep me from pulling a Cinderella, so now my toes/ankles feel too tired to do a workout.
spark: Your workout sounds like a good idea to me. And once you can do pull ups (assisted or otherwise), you shouldn't need the lat-pull machine anymore, right?
not reracking weights: Some people just don't have any consideration, I guess. This has happened once or twice before, but usually the bar is off the floor, so it's a pain but I can take the plates off one by one. For the most part, people at the gym are pretty decent, there's just a few rotten ones in the bunch I guess.
dback: Ouch! Did the thigh pain happen during the workout, or you think you may have pulled it somehow before, and it just manifested when you stressed it during the wo?
I feel like I have little to no upper body improvement at all, full body and lower I seem to move along fine (I even think I could go higher but I am pacing myself) : /
[Workout]
Strength/Weight Training with barbell:
1x6x10, 1x4x10 Bench Press
2x10x15 Deadlifts
2x8x15 Squats
2x10x15 Row
A Sunday where I slept in! Happy Mother's Day to me! :) Still went for my workout before church, and had a grand time...now to take a nap before dinner tonight with the family.
Warm up: 5 min jump rope--and clutzy me, I tried over my own foot and BAM! fell on the ground. Luckily the gym was kinda empty and no one saw me!
NROL Strength 2 Workout A: my favorite one! I'm such a squat geek, love that move, so it was great to have it in the plan as well as 1/4 squats.
Spin Bike (20 min): Tabatas (2x) with a 5 min fast sprint at the end
Ball Slams with sprawls (3x10)
Original Post by romancoat:
dback: Ouch! Did the thigh pain happen during the workout, or you think you may have pulled it somehow before, and it just manifested when you stressed it during the wo?
I noticed it while warming up, before that had no clue and it just hurt more and more to bend - tried foam rolling it out but no go!!
Today dog and I slept in til 7 and when we went for our wak at 8am it was freaking hot already! No running cause leg still tight.
This morning did breakfast with youngest daughter, tonight doing dinner with oldest, her boyfriend, his mom and his mom's partner. Thai food - I don't recall ever having Thai before!!
Well this morning I made it to the gym before heading off to see Wagner's final opera of the ring cycle, Gotterdammerung I did 25 min on the NU-Step HIIT then 33 min circuit training (lower body) 4 sets and then 20 min rowing also HIIT. I have increased some of the weights. Leg press 170lb,leg ext 35lb 14, hip abduct 60-15 reps, Hip adduct 90 -14 reps, Rotary calf 135-14 reps, Abdom crunch 70-14 reps; Back ext 100lbs-14 reps. Felt great after my workout.
Gotterdammerung was absolutely superb. I saw all 4 operas in the ring cycle. The last opera is nearly 4 hrs long.
Tootles, Sarah
Last night and this morning my body seemed to be screaming for mercy. At 3:30 am I got up and did what men of a ceratin age do frequently at 3:30 am. My walk to the bathroom was painful. On my way back to bed I shut the alarm off completely. When I woke up again it was 5:15 and time to get up.
I'm either sick or tired or sick and tired. Maybe 3+ hours at the gym and a family walk is too much. Long story short, ticklish throat, achy body and no workout this morning. I've got nearly 3 weeks to complete New Rules of Lifting Hypertrophy 1. That's only 3 more workouts and a rest week. Might take tomorrow off as well if I'm not feeling up to snuff.
Happy Monday!
P.S. Due to lack of motivation, I copied my journal entry.
Quick question. In NROL when he talks about "Alternating Sets" is it always 2 moves that alternate? I'm curious because on HT2, workout A there are 6 exercises. Bent rows and Benching are paired, then he lists seated row and dumbbell press, then a blank line, dips then swiss ball crunches.
My interpretation is:
Alternate: Bent Rows and Benches
Alternate: Seated Row and dumbbell press
Then:
Dips (individually)
Swiss ball crunches (individually)
Does this sound right?
Did weightlifting class for an hour on Saturday and it kicked my butt! I am glad I increased the weight on my bar because it made it so much more challenging. My biceps are still crying!
Goal: 12 gym visits this month
Status: 5 down, 7 to go
Kevin: I'm sorry you're feeling that way. You probably just need rest.
Roman: I noticed several posts ago that you asked about Stage 6 of NROLFW. I remember that I, too, had thought of skipping it, but the folks here in the Fitness forum recommended that I try it. I think you should, too. The workouts are quick. And Stage 7...trust me, you'll need all your energy for that one.
Dback: Sorry you're still having some pain issues. I'm glad though that you finally started NROLFL.
I had originally planned on my 'week off' from lifting to go ahead and still do those DVD's at home on the usual days, but allergy pain got in the way. For once, an allergy attack came at the same time when I was due to have a 'rest week,' so it worked out fine. I did absolutely no exercise at all last week except going to work on my bicycle, and this week I am still not 100% but a great deal better than last week.
So, last night I started Fat Loss III in NROL. YIIIIIIIIKES it was tough! By the end of the 3rd set of the first complex, my legs were shaking, I was sweating like a pig and I thought I might vomit. And yet, since I knew I'd be doing multiple moves at high reps, I kept my weights low. Yeesh...and that was only workout 1!
Yesterday: NROL Fat Loss III WOA1
First complex:
Deadlifts: 2 x 12 @ 65 lbs, 2 x 10 @ 65lbs
Explosive pushups: 4 x 10 BW, 3rd step of staircase
Bulgarian split squats: 2 x 12 @ 16 lbs, 2x10 @ 16 lbs
Two-point dumbbell rows: 4 x 12 @ 8 lbs
Second complex:
Deadlifts: 2 x 20 @ 45 lbs
Dumbbell bench presses: 2 x 20 @ 16 lbs
Walking side-bends: 2 x 20 @ 16 lbs
Cable rows: 2 x 20 w/red and yellow bands
Hanging leg raises: 1 x 10
Now here's a question for you all: How on earth, after doing more than eighty deadlifts in one workout, does one keep one's form? Seriously. I knew by the middle of that first set of twenty that I was losing my form. But my body was not wanting to cooperate with me...it was already toast from the first complex.
Recommendations? Suggestions?
Holy smokes crazy! 80+ reps? I may never do FLIII. If it were me I'd probably keep form as much as possible then just concentrate on making the rep. scheme. That could be totally counterproductive but that's how I would approach it.
Let me add that the second complex is actually supposed to be deadlifts off of a box. However, I do not own the "big plates" (my biggest ones are 25's), so I have used an aerobics step to deadlift with. Therefore I reversed it for the "deadlift off box" and deadlifted directly from the floor, small plates and all.
But yes, although the deadlifts are slightly different in range of motion, you are doing from 40-48 on the first complex and 40 more on the second.
