Using It - November 5 to 11

[Shadow]

Well, since I got some new workouts I ordered over a year ago, my original plan for the next couple of weeks got scratched :p. So, the next 2 weeks will be a lot of circuit work - and a lot of mental work too trying to learn all these new steps and moves :lol:!

How is the week looking for everyone else :)?

[Mitra]

Mainly yoga, as usual, but I'm looking at getting some heavier resistance in, too. I did a Slow Burn session last week, but then found that it affected the next day's yoga, so I'll try shifting it to the end of the week, just before my rest days. That also gives me a few days to get over this cold before I do anything very hard - the yoga can be adjusted to be harder or easier depending how I feel. I think I have a yoga lesson this week, so I may get some new stuff there.

[banshee]

Finished off my week last week with Friday's strength workout. Ended up taking Saturday off because of the stoopid lingering cold. I'm still feeling it a bit, so while it never progressed to the totally miserable stage, I've been feeling slightly run down every since Thursday. I think I did good to get in 4 days of exercise last week. Anyway, Sunday was my usual rest day, and I'm going to try to get back to my normal schedule this week of Mon, Wed and Sat strength training and Tues, Fri aerobic circuit training. Good news on the knee front. Even though I would have thought it would make things worse, my trainer started me on single leg extensions with light weight Wednesday. The entire time he kept saying that if my knee bothered me, we'd stop, but I was ok for the exercise, and since doing them, my knee has stopped hurting. I did the exercise again on Friday, and my knee is still ok. It's odd, but apparently I need to focus on a simple exercise with light weights that will work out the muscles around the knee. I intend to keep the weights really light for at least a couple weeks, but I'm hopeful this will solve the problem. Other good news. A couple weeks ago they had a "Massage Therapy Awareness Week" at the gym. In addition to enjoying a free 5-minute chair massage one Saturday, I put my name in for the free massage drawings they were having. Saturday I got a letter in the mail and I've won a free 1-hour massage! I'm going to save it for when I really really *need* it, but it was a nice pick-me-up this weekend!

[daisy]

Monday

went to gym and ran, only managed 20 mins but its 2 weeks since i did any and i'm still getting over this cold/virus i had, so i was well pleased and i'm going back wed for 30 mins run, weight training in morning though :D

daisy xxx

[LisaS]

I've started week 2 of this undulating periodization plan on Sat -
moved my resistance days (U-L-U-L) from Sa-Su-Tu-We to Sa-Su-Tu-Th

I did sprints on Friday night - just 5 or 6 repeats - but *really* sprinted hard, pumping arms, all of it - by Sat night I had such DOMS in my hammies AND in my ribs -- ribs as near as I can tell were just from breathing so hard :)

the legs were still trashed for LB on Sun Eve so getting thru that was tough - had to modify Bulg. split squats to just lunges - phew -

tonight instead of sprint intervals I did tabata-interval air squats - but not B2B - just regular. Still - it got the heart pumping.

We'll see what this week brings as it will be the 2nd time for each rep-set combo - don't know if I'll be able to up the wts or not - if not this time then rnd 3 for sure -

can I ramble like this in here or should I put the details in my journal and just report the basics here - like UB or LB or sprint/intervals ?

[Mitra]

I find the rambling more interesting to read than a list of names of exercises or body parts :).

This morning I tried some stuff that was linked from stumptuous (http://www.stumptuous.com/cms/index.php): fittingly enough, the document was called Use It or Lose It (http://www.stumptuous.com/UseIt.pdf) :). It's the first thing listed for those just starting, but there was enough there to challenge me :o .

[daisy]

Tuesday -

30 min crosstrainer/fat burn/level 12

on fit ball -

kneeling and doing arm raises with 3kg weights - 2 x 15
lying on ball and doing chest press 5kg - 2 x 20
lying over ball :rolleyes: fly's 3kg - 2 x 15
lying over ball dorsal raises 3kg - 2 x 15
sit ups - too many to count (she wouldn't let me stop lol)

balance board -

bicep curls - 5kg - 3 x 15
oblique stretches - 5kg - 3 x 15 each side

V's (sitting back weight on hands, bring knees up to chest whilst moving forward) - till i couldn't do anymore and she lost count :eek:

went home to walk dog for 30 mins (brisk) then shower and off to dentists for filling :tear:

daisy xxx

[banshee]

Monday: I got in a really good strength workout. I'm not sure why on some days I feel like I'm really "pushing it to the max", while other days I don't, even though I always try to work each set to failure. But yesterday's workout *felt* really strong and maxed out. Unfortunately, I may have been better off taking it easier - the cold that felt like it was on the way out the door, seems to have turned around for another visit. :angry: :( Only now it's moved down into my throat - or is the soreness there from all the grunting during my workout yesterday? :rolleyes: :o

Anyway, unless I suddenly start to feel better this afternoon, I think it's a better plan to skip today's workout and go home and turn in early. If I manage to kick this cold, I'll make up for it by working out on Thursday, which is normally a rest day for me. If not, I'm going to just shoot for doing my minimum 3 days this week, with Wednesday's strength training potentially being a very light workout.

On the plus side, though, my knee is still doing good. Last night I added abduction and adduction and the knee twinged a bit, so I think the abd and add are out for a while. But the knee is still a lot better than it had been.

[daisy]

Wednesday -

Run on treadmill - 48 mins!!!!!!!!!
Crosstrainer/fatburn/level 14/70mins

phew i'm tired:D

daisy xxx

[Mitra]

I had a yoga lesson this afternoon, and moved things along another notch. Added an interesting move I've not encountered before - opening and closing your legs while staying in the "superman" position. I haven't tried it yet!

If all goes well with this stage, the plan is that I'll be back on "normal" practices by the end of the year :D. I think that normal in this context essentially means that there's nothing I'm prevented from doing because of my back. The things I'm still not doing at the moment are standing twists and staying in seated forward bends.

Curiously, though, I'm feeling a bit discouraged, because it feels I've worked quite hard; I can feel more muscles than I've ever been able to; I'm probably stronger than I ever have been. And I still seem to be totally weak and puny :(. I don't need to feel I'm up with competitive weightlifters and the like, but when I work with weights, they're tiny and it seems as if any new stuff, like the routine I did yesterday, that I linked above, leaves me stiff and achy - as if my muscles had never had to do any work before :(.

[Shadow]

Curiously, though, I'm feeling a bit discouraged, because it feels I've worked quite hard; I can feel more muscles than I've ever been able to; I'm probably stronger than I ever have been. And I still seem to be totally weak and puny :(.
Mitra - Don't be discouraged! You most likely are stronger than ever. But you were away from the weights for a while so it is going to feel like you're starting over. But fortunately, due to muscle memory, it won't take you long to get back up to par :).


I don't need to feel I'm up with competitive weightlifters and the like, but when I work with weights, they're tiny and it seems as if any new stuff, like the routine I did yesterday, that I linked above, leaves me stiff and achy - as if my muscles had never had to do any work before :(.
It's just a matter of them remembering the routine :). So don't worry - just consider this as a learning experience as to what happens when you abandon the weight work for a long period of time ;).

[Mitra]

Thank you, Shadow. It was certainly a learning experience when I did the Slow Burn routine last week, having not done it for 6 months or so, and used the same weights as I'd been at the last time I did it :rolleyes:. But I did get through it with those weights - it's not so much that I've lost strength, as that I don't think I've ever been very strong - and sometimes I wonder if I ever will be. Still, at least I might manage to be strong enough to hold my joints together and maintain a good level of mobility as I get older, even if it's not as strong as other people.

[banshee]

Well, I did end up going to bed early, quite a bit earlier than intended, actually. I ended up going home early and straight to bed, and slept for over 24 hours! :o The "mild cold" rapidly became a nasty, all muscles aching, head like concrete, limbs like lead monster. I suspect I'm going to be lucky to make 3 days of exercise this week. :(

Oh, well, at least I didn't have a personal training appointment this week, so I can feel good that I won't miss that! :rolleyes:

[Mitra]

Mary, I hope you feel better soon. And don't even try to exercise when you're ill. Get plenty of rest so you can recover and then get back to exercising.

[LisaS]

yesterday was 5x5 upper body
incl db press;seated rows;mil press;lat pulldown;dips;incl curls. sub'd triceps extensions for 3 sets of dips.

This wasn't as hard as I thought. Was able to up the weight on 3 sets of the incl press and all sets of the pulls (horiz & vert). Tomorrow is 4x10 lower - will try to up the weights there too.

I'm torn about tonight - I should do some HIIT to get the fires stoked up - I'd like to do short sprint repeats again (there's a phrase I never thought I'd utter) - maybe if there are soccer teams working late on the athletic field next door so that the lights are on I'll do them on the grass after dinner - otherwise it is back to the asphalt for me. :) hopefully I won't trash my legs so badly that I can't do lower body tomorrow. But if I do HIIT on "off days" from resistance i'll always either be right before or right after LB - so I'd best "suck it up, buttercup" and get used to it :D

Either that or try doing it the *morning* of the day before LB (max recovery period) -- hahahahaha like that would happen - I can barely get up to do 45 easy mins with the dogs. On the other hand, that would let me off the hook tonight and I wouldn't have to sprint until Saturday Morning ;)

see ya -

[Shadow]

Lisa - I'd opt for whatever gave me the longest times between sprints :D.


Still, at least I might manage to be strong enough to hold my joints together and maintain a good level of mobility as I get older, even if it's not as strong as other people.
That's not a shabby goal at all!!! We are all born with different strengths - the important thing is to work with what you were given and make it the best it can be ;).

Mary - Hope you feel better soon!!!!!

[LisaS]

I know you're all on pins and needles waiting to hear what I decided about sprint repeats <g>
I realized that I shouldn't schedule Thu as a workout night because for the next few Thursdays I'll be working late and could use it as an excuse to blow off the training - so ...
I moved my LB from tomorrow to tonight & I'll sprint on Friday - and then I'll move my splits from SSTT to SMWF and then I can sprint on SuWe AM (as far from LB as I can get)

well - this 60s rest is over - back to Bulgarian Split Squats :)

[LisaS]

as you have surmised, tonight was LB night - 4x10 of back squats; Romanian deadlifts; Bulgarian split squats; step ups.

my glutes & hammies were really feeling it - I like this series a lot. Wish I could push more weight but I'm really trying to get good form on the back squats and go deeper - and I can't push as much weight when going deep-but I am getting a little more mobility there. I may add some broomstick overhead squats back on an off night as an active recovery activity to work on flexibility/mobility in the hips & shoulders.

[Mitra]

I find it hard enough to do a squat even without extra weights and still maintain good form and not let my knees wobble at all!

[Shadow]

Thanks, Lisa, for letting us know the cliff-hanging answer :D! My hat's off to you - I detest running in any way, shape or form so I am suitably impressed by anyone who sprints!!!

Thank heavens I finished my week today. I am one hurting unit :lol: - but in a good way ;). I'm more than ready for my rest days.

PS - Mitra - See, even after all these years of doing weights, if I change things in the right manner, I end up feeling weak and puny too :p.

[LisaS]

believe me - I hate jogging - so if I can get cardio benefits in 20 mins of sprint repeats (or other HIIT) instead of 45 mins of jogging - I'll sprint <g>

[Shadow]

Good point Lisa but I'd rather not do either one :lol:! And I think it's even more awesome that you stick with the sprinting when you don't like it :thumbsup:!!!!

[LisaS]

well, to me sprints at least have a point - run away from danger, run to help someone, run to 1st base, run to get a racket on that ball ...

[daisy]

Friday -

I did it!!!!!!!!! :D

I ran for one hour, 7km yay go me i feel fab but my legs hurt lol

daisy xxx

[Shadow]

Lisa - I figure if a grizzly ever got after me, I'd be able to sprint just fine :lol:! BTW, even if scientifically DOMS doesn't mean much, don't you think that mentally it gives inspiration for a job well done :)? Just wondering. I don't want DOMS every day of the week :eek: but when I change routines, I always feel like I've challenged myself in doing it by how my body feels the first couple of days... But then I'm not normal :lol:.

Daisy - Awesome :D!

[banshee]

Still home sick with the flu. I'm starting to really feel stir crazy. I haven't left the house since Tuesday. I also haven't worked out since Monday, and I'm really missing it. Yesterday, my muscles were really sore at the end of the day, and while I'm sure part of it is the flu, I think part of it was some screaming for activity. I was so tempted to go out and just walk on the treadmill for a while in the hopes it would make my legs feel better, but at the same time I was so tired I didn't want to move. :(

Sigh. Can't wait until I'm feeling well enough to hit the gym again. (Never thought I'd ever hear myself saying that! :eek:)

[Shadow]

Sigh. Can't wait until I'm feeling well enough to hit the gym again. (Never thought I'd ever hear myself saying that! :eek:)
Maybe it's the fever talking :lol:! JK, Mary - I hope you feel better soon!!!

[Ottawa]

Back from 10 days away but go the equivalent of at least one workout in every day but the day I left.

I cut down several dying trees, split one cord of word and stacked 2 other cords that I had delivered. A side benefit/hassle was having to haul water for washing and baths up to the cottage since the cottage has been set up for winter with the pump turned off and disconnected for fear of freezing.

I had a tickle develop a few days ago that I got checked when back in Ottawa and it turned out to be Bronchitus so I'm off workouts for a few days but it was a great time and I'm down 5 pounds with the IF and working out. I should lose another pound or two with returning to normal and ridding myself of Histamines.

Wednesday is the start of a new weights class at work and I get a new workmate on Tuesday.

[daisy]

Sunday -

chest press - 8kg - 3 x 15
reverse fly's - 19kg - 2 x 15
pulldowns - 25kg - 2 x 15
tricep pulldowns - 22.5kg - 3 x 15
tricep stretches - 22.5kg - 3 x 15
bicep curls - 20kg - 3 x 15
oblique pulls - 25kg - 3 x 20 each side
leg extensions - 30kg - 3 x 15
hip abductors (inner) 65kg - 2 x 20
hip abductors (outer) 55kg - 2 x 20
sit ups with 4kg medicine ball - 2 x 50
sit ups on fitball with medicine ball - 2 x 25

crosstrainer/60mins/fatburn/level 14
stairmaster/60mins/fatburn/level 6

daisy xx

[Shadow]

Randy - Welcome back :D!!! Glad you had a good time but so sorry you ended up sick :(. Congrats on the weight loss :thumbsup:!!!