Using It 2nd - 8th April

[Mitra]

Let's try a weekly thread and see how it goes.

My plan for this week is the usual: 5 half hour sessions on Sunday to Thursday, with harder ones on days 1, 3, 5 and moderate on days 2 & 4. While trying not to wreck my knees or my back :rolleyes:.

I know my left leg is stronger than my right, and Hawk's comments prompted me to measure my calves. The left was 13" and the right 12.5" There wasn't any difference between my thighs (17"), or upper arms (10" - no wonder I can't find my biceps!). It will be interesting to see whether increasing my use of one-legged exercises will help reduce the difference - if I do a two legged squat or heel raise, then no matter how much weight I add, it's easy for the right leg to do more of the work. Doing a one-legged version, or asymmetrical things like lunges, means the weaker leg can't avoid doing it's share of the work. Actually, I suspect there's already been some improvement, because 2 or 3 years ago there was a visible difference in size between the two calves, and it's much less noticeable now, but unfortunately I didn't take any measurements.

[Shadow]

Morning, Janet! Sounds like you have a great plan for the week :D!

My plan this week is to focus on endurance.

Sunday - Step cardio followed by lower body circuits, followed by upper body, and finishing with abs. I'm so glad Sunday is the only really long day of my week ;).
Monday - Kickbox. It was one of those days I could give it 120% - and those all feel so good :p!
Tuesday - Total body.
Wednesday - Rebounding (http://reboundair.com/33ways.htm) and extra flexibility stretches. I'm hoping the rebounding will chase the crud-bugs away that I've been fighting for two weeks ;).
Thursday - Circuit workout (cycles of cardio, legs, upper body, abs/core).

And that completes my week :cool:!

[Ottawa]

Sunday: Targeting Abs - 100 situps, 20 Pushups and 20 minutes weights to Romero's "Land of the Dead"
Monday: "Abs in no Time" workout later in this thread.
Tuesday: Medicine Ball Abs/Arms and 45 minutes on machines in Gym
Wednesday: 30 Minutes handweights/Lunges, 50 Situps
Thursday: Lunchtime Body Sculpting Class at work
Friday: 80 Inclined Situps, medicine ball workout to "Woodstock"
Saturday:

[realruth]

Sunday....45 mins weights.... 30 mins mixed cardio
Monday ....1 km walk 4 km bike ride and...45 mins Weights 15 mins cardio.
Tuesday........1km walk 3 km bike and 45 mins weights 40 mins mixed cardio 10 mins exercise tape 'Fit and Trim'
Wednesday.......1 km walk ..REST DAY
Thursday ....1 km bike 70 mins weights /strength exercises 35 mins mixed cardio
Friday.......... 1 km walk and 45 mins weights
Saturday.... 1 km walk 4 km bike and 55 mins weights 10 min cardio

Good week all up
6km walking
11km bike
305 mins weights
130 cardio
10 mins Fit tape

[hawk]

I believe that typically the dominate side muscles are a little bigger than the non dominate side. My right arm is 1/2 inch larger than the left, also my Right thigh is too.(22 inches)


Planned for this week... 6 am Mon-Thursday, Friday & Saturday 5 am
Sunday: rest
Monday:Upperbody 45 minutes..cardio 20 minutes
Tuesday: cardio 40 minutes/ 2- 20 minute sessions
Wednesday: lower body 45 minutes.. cardio 20 minutes
Thursday : cardio 2 / 20 minute sessions
Friday: upper body 40 minutes, cardio 20 minutes
Saturday: cardio 40 minutes

[banshee]

Had a good weekend. Didn't do any *formal* exercises, except for a set of ab vacuums on Saturday, but did a lot of bending, stooping and lifting as we did touch-up painting in my office and then moved in the biggest pieces of furniture. I was pleased that in the week and a half since moving some of the stuff out of the office, it was easier to lift things when moving them back in. Of course, my back is feeling better, which probably helps...

My calf muscles are protesting today, so clearly I did something to work them, although I can't think of anything specific I did that would work the calves. :p I also went out and got some new torchiers - the ones that were in there just weren't the right style for the room and didn't do a good job of lighting things up. The new ones are great! I think I'm going to go and get one more for the last semi-dark corner. :) DH finally got around to putting up my wall shelves that we bought over 2 years ago, so I finally have some extra space for displaying my finished beadwork! Even hubby was impressed with how nice things look now, and mentioned possibly "borrowing" space in my office to work on his laptop instead of using the kitchen table. :D

Plan for this week:
Sunday: lifting furniture
Monday: upper body workout on Total Gym
Thursday: lower body workout (Total Gym + lunges)
Saturday: full body workout on Total Gym

Actual:
Sunday: lifting furniture
Monday: two unplanned 15-20 minute brisk walks to meetings and core/abdominal workout
Tuesday: rest day
Wednesday: rest day
Thursday: core strength
Friday: 3 HOURS dancing
Saturday: rest day

I'll be getting some informal exercise on my rest days, though, as I start moving stuff back into my office - carrying boxes of books, beads, etc. from one end of the house to the other.

[Ottawa]

I was looking up Abs exercises on the weekend and found a great routine on line titled "Abs in No Time" at http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=abs&conitem=a73a99edbbbd201099edbbbd2010cfe793cd____&cm_mmc=AbsDietNL-_-2006_04_03-_-Fitness-_-Abs_in_No_Time (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=abs&conitem=a73a99edbbbd201099edbbbd2010cfe793cd____&cm_mmc=AbsDietNL-_-2006_04_03-_-Fitness-_-Abs_in_No_Time)
Although I disagree with the "In No Time" part the workout looked great and I decided to get a Medicine Ball.
Depending on the weight, they were $50-$70!!!:eek: :mad: :eek:

I found this link,
http://www.mikesgym.org/articles/EbookMedBall1THESLAMMER.pdf (http://www.mikesgym.org/articles/EbookMedBall1THESLAMMER.pdf), which shows how to make your own for $12-$15, much less if you have an old basket ball around.

The smaller youth basket ball was $4.95 and the larger one was $9.99. The tire plugs were $5.00 and I already had some sand and some silicone glue. Before taxes they came to just under $10/ball and tonight will be my first workout.

Do not create a second hole. Use a Needle valve instead in the hole that you use to inflate it and that way you only have to seal one hole. I made teh initial hole a little larger and it let me fill a ball in under 20 minutes.

[Shadow]

Randy - MBs are very expensive, especially when you add in shipping :(. But, they are so worth it, IMHO :). The MB and SB have done more for my abs and core than years of crunches alone ;).

[SherryJ]

Randy, you may want to check out www.coresecrets.com for a ball, a pump, and 2 intro DVD's for $9.99, with nothing else to buy... you DO have to cancel future "automatic shipments", but I've had NO challenges with this company. I love my ball!

Sherry

[Shadow]

Sherry - Core Secrets comes with a stability ball, not a medicine ball, doesn't it? For some reason, I thought the CS used only the stability ball....

Randy - What poundage did you get :)?

[Ottawa]

I'll check out that site just for the deal Sherry.:)

I used two basketballs as shown in the second link (
http://www.mikesgym.org/articles/EbookMedBall1THESLAMMER.pdf (http://www.mikesgym.org/articles/EbookMedBall1THESLAMMER.pdf)
). The smaller ball (youth size) is 8 pounds and and the larger is 16.

[Mitra]

The MB and SB have done more for my abs and core than years of crunches alone ;).

OK, I'm a total sucker for the chance of new toys :rolleyes:. So what exactly have they done to your abs? Mine feel very hard, is there more than that? I don't have much of a 6-pack, but I can live with that ;), and as I've mentioned, my muscles don't tend much towards bulk - not that a bulky abdomen is the effect I'm after, in any case. Other than abs, how can you judge core strength?

[SherryJ]

Randy, I KNEW you couldn't pass up a chance to look at a deal, LOL!

Yes, Shadow, I believe it IS a stability ball... but, I don't know the difference... unless the medicine ball is one of those HEAVY STUFFED THINGS! :eek:

Anyway! I STILL love my ball, whatever kind it is! :p

Sherry

[Shadow]

Sherry - Yes, a medicine ball is a "heavy, stuffed thing" :p. I love my stability ball too! Actually, I use the stability ball more than the medicine balls.

Randy - You're starting with an 8# ball??? You go, buddy :D!

Janet - It's easy for me to notice a difference when doing cardio and weight work, but I don't know that I can describe it. Planks are also easier. However, you can take my word for it, they did not give me a 6-pack ;).

[Ottawa]

Shadow,
Re:"However, you can take my word for it, they did not give me a 6-pack ;)."
I found another answer than all that exercise in your quest for the 6 Pack ...

Coming soon to a Medical Center near you ... your possible SIX pack solution :D ...

http://www.wimp.com/weight/

The only problem that I see is what happens to the cells below the fat? It has to have some affect, even though greatly dissapated, on the cells below. Plus the woman in teh video will now have a depression in the middle of her stomach unles she goes back for the edge work.

[Mitra]

Lita, it wasn't that I was afraid I would get a 6-pack, just that I wondered what extra I would get. I'm pretty new to planks - OK, very new. I just did a google to check what a plank actually is, and found that what I've been doing is the upside down version (it figures!) - reverse? supine? I don't know that I'd ever actually stayed in a "normal" plank. So I just tried for about 2 mins, and mainly felt just a touch of instability in my sacro-iliac, which is still recovering from last week's supermarket trolley. Then I went up to the bedroom to check my alignment in a mirror. Doing it again, my arms were aching, but not my abs. Is there something I should be doing to get some action in my abs?

[Shadow]

Randy - I couldn't figure out if it were a joke or serious :p. Well, I may not have a 6 pack but I look far better than the people they were showing so I think I'll just stay on the safe side and quit whining ;). Like you, I just have to wonder what all it really is doing - and who wants to be lopsided, anyway :p?

Janet - Off the top of my head, from a plank position (http://cathe.com/images/Cormax-236.jpg) you can do hip dips to incorporate more of the abs - just drop first one hip, then the other, down toward the floor. Or, from the same position, you can rock (from head to toe) making use to use your abs for momentum, not your feet or arms ;). From a modified plank (as shown above) or a full plank, you can also do a leg lift or a knee pull-in from the full plank position. You can even do a leg lift, into a knee pull with a twist to aim it more at the opposite oblique.

Of course, you can also do a modified side plank (http://cathe.com/images/PB043133.jpg) with or without a medicine ball on your side and do hip dips from that position. Or you can do a side plank (modified or full) without the ball and do a twist (http://www.cathe.com/images/PB103420.jpg) where you take your upper arm and bring it down towards the floor. If you truly use your obliques, you should definitely feel either one of those ;). Of course, you can do these from a full side plank position if you want :p.

When I have a moment to think about it, I'll see what else I can come up with :).

[LisaS]

hmm. frog stands, tuck planche, etc.
see [small children doing] the progressions here:
http://www.dragondoor.com/articler/mode3/229/

[Ottawa]

Shadow,
It was definitely meant as a joke. I think that anything that disrupts cells like that does has to have an effect on surrounding cells.

You were right about the medicine balls. I let 4 lbs. of sand out of the larger, resealed it and will use it later. Moving the smaller one side to side is a major effort.

[Mitra]

Lisa, that would certainly do something!!! I can do the frog stands for a few seconds at a time, and building up to a minute seems realistic. But the planche (in yoga it's "raised squat," utkatasana utpluti!) seems way beyond me. It looks like an impossible jump from the frog to the planche!

It feels as if it's because I don't have the upper body strength, but actually, I'm so far from being able to do it, that I can't really tell.

Do you have an endless supply of these impossible positions?

[banshee]

I completely forgot when I set up my plan for the week that I had slightly injured my hand on Sunday. It's not a big deal, just a pinched bit of skin that developed into a bit of a blood blister, but it makes doing anything that puts pressure on that spot hard. We lifted a desk last night, and afterwards my hand was complaining bitterly even though I wore gloves to cushion it. So, no upper body workout on the TotalGym last night - I just couldn't stand the pressure of grabbing the handles.

I'm hopeful that I'll be able to do some upper body on Thurs, either along with or instead of my lower body workout. I might do some lower body tonight if I have time before working on taxes. *blech*

[Shadow]

Randy - Well, ya just never know :p. Anyway, I forgot to thank you for that link on making medicine balls :eek:! I think if I can find the stuff I'm gonna give it a whirl. I need a bigger 8# ball - the one I have is too small for some things (but works great for others). And the basketball would be the right size for some things - and by far cheaper than ordering yet another one :D! Then if that is successful, I'll make some midsizes too. I now have 2#, 2.2#, 3#, 4#, 4.4#, and 8# - but a 5 and 6# would come in handy too! After all, a girl can never have too many toys :p!

[Mitra]

I'm really enjoying the exchange of ideas and information that goes on in these threads :).

[hawk]

I used to do all that and didn't realize it was supposed to be hard to do. I was in my 20's at the time. That would be something to try again. Maybe I can talk my son out of a couple 2" thick floor mats and get flexible again. I could also sit and almost do the slpits and lift myself up in that position with my arms. Too heavy now. I think I was 118 pounds at the time. My shoulders would rip out of their sockets now.

[Ottawa]

We are making Medicine balls tonight (8) as our scouting activity and a few of the parents are doing it as well. I found that you only need one hole if you stick an inflation pin (needle valve in the air hole).
I took a two liter pop bottle cut the base end off and taped a small spigot from an old plastic mustard dispenser on it. Unfortunatley the sand was too course and I had to sift it but after that it went through quickly. It is easy to overfill and my reasioning was that I would work up to the heavier ball but I should have gone with less since it would be easy to add more later using the same method or just buy anoth ball. The ball is a small junior basket ball about 8" across since the other one I did is regular size but I overfilled it and won't use it as much.
My wife didn't like the weight of either and I will make a 5lb. tonight.

[Shadow]

I'm really enjoying the exchange of ideas and information that goes on in these threads :).
Me too, Janet :D!

Randy - Thanks for the tip!

Lynn - I honestly never thought about making my own :rolleyes:....

[Mitra]

I used to do all that and didn't realize it was supposed to be hard to do. I was in my 20's at the time. That would be something to try again. Maybe I can talk my son out of a couple 2" thick floor mats and get flexible again. I could also sit and almost do the slpits and lift myself up in that position with my arms. Too heavy now. I think I was 118 pounds at the time. My shoulders would rip out of their sockets now.

I have a problem with that style of exercise because if I have my back straight, I can just barely reach the floor with my fingertips. The ones Lisa linked to don't depend on having long arms, so I could be possible if I get strong enough.

When I was in my 20s I couldn't even do one press-up. I can't exactly rattle off hundreds now, but I can do a few. I'm stronger than I've ever been - but a bit less flexible than I used to be, in the interests of better joint stability.

[Mitra]

Randy, I don't know if you've seen it, but I came across this article on using stairs for exercise: http://www.dragondoor.com/pdf/342.pdf

I know you sometimes use the stairs at work for a lunchtime workout - don't know if there are any new ideas in there.

I've been doing a bit of browsing around looking at various bodyweight exercises - and wearing my arms out by trying them! I did get some ideas that I think I'll use. I'll be losing my couch potato status soon - my body is starting to feel firm and toned! This is very strange !!!?!?!?

[Ottawa]

Randy, I don't know if you've seen it, but I came across this article on using stairs for exercise: http://www.dragondoor.com/pdf/342.pdf

I know you sometimes use the stairs at work for a lunchtime workout - don't know if there are any new ideas in there.

Thanks Mitra,
That is a great article and I will use some of it for sure. I always take the stairs at work 2x2 but have never tried cross-stepping, etc.. I use some of these on Friday, my stairs day.

===================

Last night we made up medicine balls but only got two done and worked out with leg passing the balls. Record was 42 passes/minute with a volleyball and 8 passes with a medicine ball before dropping it, which was well under a minute. You lay on you back, prop yourself up and lift the ball with your feet, rotate a bit to make the pickup easy and pass it to your partner and so on. The youth and leaders all enjoyed it and it became a competative physical challenge, though your legs give out pretty fast with the heavy weight and there abs were aching afterwards.
For the combined activity at 7:40 we went to the fitness room at the American Embassy and worked out with the various equipment there. One of the leaders is attached to the embassy and had arranged this beforehand. It was my first time in a full gym in years and left me wondering about getting a (cheap?) membership somewhere nearby since you can rotate through many machines and work muscle groups that you often miss.

[banshee]

I forgot to mention yesterday that while I didn't do an upper body workout Monday due to my messed up hand, I did do a pretty major core workout. Up til now I was only doing ab vacuums (http://www.bodybuilding.com/fun/ms-fit5.htm) - I don't know why, but I love that exercise. I varied it a bit this time - in addition to a set where I pulled in the abs and held for 10-12 seconds, I also did a set where I just "pulsed" - pulled in the abs and relaxed them again immediately, over and over for about 12 reps. I also did some lying leg lifts (http://www.doctorndtv.com/lifestyle/exerdetailtopics.asp?id=25) for lower abs, and some hip rolls (http://www.netfit.co.uk/abdominals-web-site.htm) for the obliques, along with a few crunches (my least favorite). It was a good workout - I ached nicely yesterday!

I did a Google search yesterday on "core exercises" and found a few new ones that I'd like to work up to, including those plank and bridge exercises that you guys are always talking about! It's kind of weird, I'm having even more fun with these exercises than I do with my TotalGym!

[Shadow]

I've been doing a bit of browsing around looking at various bodyweight exercises - and wearing my arms out by trying them! I did get some ideas that I think I'll use. I'll be losing my couch potato status soon - my body is starting to feel firm and toned! This is very strange !!!?!?!?
Not strange at all - more like wonderful :D!!!!

[Shadow]

I did a Google search yesterday on "core exercises" and found a few new ones that I'd like to work up to, including those plank and bridge exercises that you guys are always talking about! It's kind of weird, I'm having even more fun with these exercises than I do with my TotalGym!
How wonderful, Mary :D!!!! Isn't it exciting to find a new challenge that you look forward to meeting :)? I am so happy you're looking into these new exercises - yeah for you!

[Mitra]

When I fling the teatowel over the top of the door and attempt a pull-up (http://www.bodybuilding.com/fun/mahler57c.jpg) every time I go into the kitchen, I think that's pretty strange! I can't lift very high, though, so perhaps I haven't totally been taken over by an alien ;).

[Shadow]

Last night we made up medicine balls but only got two done and worked out with leg passing the balls... The youth and leaders all enjoyed it and it became a competative physical challenge, though your legs give out pretty fast with the heavy weight and there abs were aching afterwards... For the combined activity at 7:40 we went to the fitness room at the American Embassy and worked out with the various equipment there.
What a wonderful workout report, Randy!


It was my first time in a full gym in years and left me wondering about getting a (cheap?) membership somewhere nearby since you can rotate through many machines and work muscle groups that you often miss.
I've thought about this too - but I'd need to find a gym that's open at 4 a.m. - the odds are very slim I'll ever find one :rolleyes:.... Anyway, if you get the chance, I think you should go for it! It would be a great addition to your routine and I think you'd enjoy it :)!

[Ottawa]

I've thought about this too - but I'd need to find a gym that's open at 4 a.m. - the odds are very slim I'll ever find one :rolleyes:....

I notice that some people here use a gym but I have a small concern that I would not use it enough to pay for itself unless it was nearby my home or work. WIth the better weather approaching I may put it off until next year.

The other option is to pick up a machine at home but I'm uncertain that I would use that enough. From teh gym last night with the youth the item that got the most use by everyone was the punching bag. Even the adults enjoyed it. I may have to watch yard sales this year looking for a used one or one of the floor models on a base.

[banshee]

How wonderful, Mary :D!!!! Isn't it exciting to find a new challenge that you look forward to meeting :)? I am so happy you're looking into these new exercises - yeah for you!

Well, it's nice to find something fun that doesn't involve the Total Gym for those days when I just can't use it. These exercises would have been perfect for when the mold was out of control in the basement, and they'll be something I can do even while I'm on vacation. And some of the plank positions look like they work more than just the core, so my arms and legs will get some benefit too.

[Shadow]

...but I have a small concern that I would not use it enough to pay for itself unless it was nearby my home or work.
Ah yes - another reason I've not joined one :D! Because in all honesty, if it's not convenient, you're never going to go - and there's no sense fooling yourselves thinking otherwise ;). (And believe me, the same applies to me!)


The other option is to pick up a machine at home but I'm uncertain that I would use that enough.
I'm with you on that, too! Besides, then you have to have a place to put it where it's not going to be blatantly obvious or in the way :rolleyes:


From teh gym last night with the youth the item that got the most use by everyone was the punching bag. Even the adults enjoyed it. I may have to watch yard sales this year looking for a used one or one of the floor models on a base.
Now that IS on my wish list! Although I couldn't hang one, I do have a page marked in my favorites with a floor model. But like you, I'd much rather find one locally than to have to pay shipping :rolleyes:....

[Shadow]

Well, it's nice to find something fun that doesn't involve the Total Gym for those days when I just can't use it. These exercises would have been perfect for when the mold was out of control in the basement, and they'll be something I can do even while I'm on vacation. And some of the plank positions look like they work more than just the core, so my arms and legs will get some benefit too.
You're absolutely right, Mary - those planks work more than just the core ;). Isn't it great to have a back up plan should (heaven forbid!) you run into problems at home or even if you travel? And planks are much easier to "take with you" than hauling weights and steps around :p!

[Mitra]

I'm going to be away for a few days, visiting my parents for a long weekend, so please go ahead and start a new thread when this one runs out. (I'll still be exercising, even if I don't manage to get on-line to tell you about it :) ).

[Shadow]

Janet - Have a wonderful trip :)! But we'll miss you :(.

[banshee]

I was going to try to do another core workout yesterday, but my lower abs were still way too sore to try. I did carry two big bags of books into my office to get them back on the bookshelves before I went to bed.

Tonight is upper body workout on the Total Gym. My hand is still a little sore, so it may not be a full workout, but I'll round it out with some core exercises. I may even get ambitious and try a basic plank...

[Shadow]

Mary - The abs/core are just like any other muscle and need a break between workouts ;).

[Ottawa]

Have a great trip JAnet.

Shadow I found links for "floor standing" punching bags but as you pointed out, the shipping is incredibly high (US$77.00).:eek:

I did find one other American outlet that says only $2.95 and you can check it out ... http://www.karatedepot.com/tr-bg-02.html


Otherwise you may want to settle for http://image.findandcompare.com/us/productimages/48/674352.jpg at $4.95 at a local store.

I think you would bust him up for sure. :p :D :p :D:p .

I think I will have friends and family scour yard sales looking for a floor model unit and hopefully pick one up over the summer.

[Shadow]

Randy - That was one of the bags I was considering. But I will admit, I'm still a bit hesitant about purchasing something I may not use all that much :rolleyes:. I know several who use it with the same kickbox workouts I do - but sometimes I have enough limbs flying about just trying to do the kicks and punches without trying to hit a bag at the same time :p.

But with the shipping, I must admit I'm sorely tempted.....

However, the bozo bag is kinda cute ;).

[banshee]

Mary - The abs/core are just like any other muscle and need a break between workouts ;).

Well, I did give them 24 hours, but apparently they decided they wanted 48, instead. ;)

[Shadow]

Sounds like they do ;). And if it was really an intense workout, it wouldn't hurt to give them 72 :).

[banshee]

Sounds like they do ;). And if it was really an intense workout, it wouldn't hurt to give them 72 :).

OK, what did you do with the WP? <looking in closets and under the bed> I just know that she wouldn't be saying to wait longer between workouts, she'd be pulling out that whip instead! :D

Actually, I feel pretty good today, although it's a bit hard to tell since I'm wearing pretty tight jeans today which are providing their own waist/ab support! :p

DH was late picking me up for lunch so I kept walking up and down the "grand" staircase in our lobby. I did the equivalent of 3 flights with brief pauses between each before I was too out of breath to do more.

[realruth]

I have really been pleased with the exercises that have been posted with a link and managed to pull a few more to easily add to my routines.
I have been back at the gym for 3 weeks now and found that by this 3rd week I have been able to increase weight and have a lot stronger back so I can do incline situps with ease....30 at a time Never been able to do that before.
the new Fit and Trim tape in is 5 stages and I have done stage one but with a little difficulty in reps.....burns about 75% of the way through...I will do it a couple of times a week until it gets easier then work onto the next stage.

Thanks for the links=========

[banshee]

Well, last night I did manage to squeeze in a core workout, but I wasn't able to get to the Total Gym. Dh and I are taking an unexpected overnight trip this eve, and I we had to load some furniture into the van, finish up some paperwork, and get everything else we'd need packed so that we're ready to leave right after work today.

I surprised myself during the core workout. After doing the other exercises, I decided to try crunches. In the past, crunches have always been hard and uncomfortable for me to do. Last night, I did 15 without too much trouble, so apparently some of the other ab exercises are working the "crunching" muscles, too! Hmmm... does this mean I don't need to do crunches, or that I need to add them to my routine, since I can do them now? :rolleyes:

One of the things I like about the core workout is that I can do it right before bed without it "revving me up" like my TotalGym workout does. So I can do it even if I end up too busy to work out the rest of the evening or lose track of time. Trying to sleep after the TG workout is impossible, but the core exercises seem to both work the muscles and relax me. I've done it right before bed twice now, and both times I fell asleep easily and quickly.

[Shadow]

OK, what did you do with the WP? <looking in closets and under the bed> I just know that she wouldn't be saying to wait longer between workouts, she'd be pulling out that whip instead! :D
Well, Mary, I think that's the voice of experience talking. Even the WP had to finally realize that muscles grow during the rest time - and overusing them did nothing more than destroy all the hard work that was being done ;). That, or I've just gotten lazy :p!

[Shadow]

I have really been pleased with the exercises that have been posted with a link and managed to pull a few more to easily add to my routines.
That's great, Ruth :)!

I have been back at the gym for 3 weeks now and found that by this 3rd week I have been able to increase weight and have a lot stronger back so I can do incline situps with ease
Awesome :D!

[ShayKNJ]

Today I started "The Abs Diet" exercise program. The way of eating is that same as I am already doing for maintenance.

[Ottawa]

Shay, I have that book as well. The writing style is light yet filled with loads of studies that were amazing.
The main thing that seemed amiss was his assumption that his "diet" was the best and gives the problems with most of the others. Although against "low carb" and Atkins. etc. his daily is under 100 ECC and much less on many items. It reads like a "maintanance" daily with lots of core strength exercises.

I don't know if you joined the "Abs Diet" newsletter but it provides great workout routines a few times/week.

[Ottawa]

Shay, I have that book as well. Are you eating loads of Spinach? :D

The writing style is light yet filled with loads of studies that were all health/exercise related.
The main thing that seemed amiss was his assumption that his "diet" was the best and gives the problems with most of the others. Although against "low carb" and Atkins. etc. his daily is under 100 ECC and much less on many items. It reads like a "maintanance" daily with lots of core strength exercises.

I don't know if you joined the "Abs Diet" newsletter but it provides great workout routines a few times/week. His recent pointers on 101 Ways to stay in the game was an interesting look at many ways to help avoid sports/exercise injuries.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=sports.injuries&conitem=584ac46c77b94010VgnVCM100000cfe793cd____&cm_mmc=AbsDietNL-_-2006_03_31-_-Fitness-_-101_Ways_to_Stay_in_the_Game&page=0&pageLocation=true&print=true&url=http%3A%2F%2Fwww.menshealth.com%2Fcda%2Farticl e.do%3Fsite%3DMensHealth%26channel%3Dfitness%26cat egory%3Dsports.injuries%26conitem%3D584ac46c77b940 10VgnVCM100000cfe793cd____%26cm_mmc%3DAbsDietNL-_-2006_03_31-_-Fitness-_-101_Ways_to_Stay_in_the_Game%26page%3D0%26pageLoca tion%3Dtrue

Excuse the long link but it cuts out most of the ads.

[ShayKNJ]

Thanks Randy. I saw your post on the other forum and replied to it. I eat a lot of broccoli now, I used to eat a lot of spinach. Broccoli is easier for me since I buy a huge 4 lb. frozen bag at Sams Club.

I really like the routine I did yesterday, it pushed me and I felt challenged yet not too much. I did not pay too much attention to the diet. I just took note on which foods they recommend. These are foods I already eat daily.

Thanks for the link I will add it to my favorites.