Connie1
Cathlete
Well this is more like a report. I just the first day of Cycle 1, Legs, the BodyRx way today, using Slow and Heavy and here's how I modified, and how I will modify in the future. Disclaimer: Preliminary findings only!
I did static lunges first, to pre-fatigue the legs to make up for the inability to lift 100 pounds overhead. So, I did 6 slow reps each leg (with Cathe and crew) with a 50 pound bar on my shoulders.
First hint to the wise: make sure you can hoist that bar down off the shoulders (overhead first!) as easily as you can put it up in the first place! Used db's the next 2 sets.
Then I did squats, with these same dumbbells, going back to the Mix&Match menu each time. My dumbbells are the screw-on adjustable kind. I almost got rid of them but I'm glad now that I didn't.
Then, Plies. I used one 40-pound dumbbell for plies and did them slow with Cathe & crew, but to make the (only 6) reps take my all, I knew I had to make them harder. So I converted each rep (in the last 2 sets) into a double-low-end rep. Then the 6th rep really eked out my last ounce of strength.
Next time I will do the squats low-end style too. Sit-n-stand is another possibility. I used 2 30-pound dumbbells down at my sides. IMO, it worked better. Maybe I will try weight lifting gloves next time. I generally eschew them but for 30 pounders I think they'll help make me grip more safely.
I also did step-ups.
Dividing 2 parts of the workout into single-leg exercises the way I did made it take too long. Next time I will just do dead lifts every time, alternate every other leg workout doing lunges one time and step-ups the next. (Those single-leg ones turn 3 sets into 6.)
I was really trembling with 2 30-pound db's stepping up. I was using a 12" step, not my usual 14".
So the exercises I will do from now on will be as follows (not necessarily in order):
Lunges (or step-ups) for hamstrings/quadriceps (et al)
Squats for quads/hams
Plies for ab- and adductors
Dead lifts for glutes (and all the other muscles worked)
Calf raises for calves. All these worked my grip as well!
For calves I gripped the 2 30 pound dumbbells at my sides and did slow raises, probably the tempo of PS. I didn't use the tape for that part. I did 2 sets of 30 raises. I use my step for them, because I am on carpet and I wanted a hard surface.
I enjoy hearing others' modifications. IMO, it would be hard to make a video following BRx principles without worrying about potential injuries. Not to mention the 3-minute rests!!
I'm feeling very worked out now, 12 hours later!
Nitey-nite, all!
-Connie
I did static lunges first, to pre-fatigue the legs to make up for the inability to lift 100 pounds overhead. So, I did 6 slow reps each leg (with Cathe and crew) with a 50 pound bar on my shoulders.
First hint to the wise: make sure you can hoist that bar down off the shoulders (overhead first!) as easily as you can put it up in the first place! Used db's the next 2 sets.
Then I did squats, with these same dumbbells, going back to the Mix&Match menu each time. My dumbbells are the screw-on adjustable kind. I almost got rid of them but I'm glad now that I didn't.
Then, Plies. I used one 40-pound dumbbell for plies and did them slow with Cathe & crew, but to make the (only 6) reps take my all, I knew I had to make them harder. So I converted each rep (in the last 2 sets) into a double-low-end rep. Then the 6th rep really eked out my last ounce of strength.
Next time I will do the squats low-end style too. Sit-n-stand is another possibility. I used 2 30-pound dumbbells down at my sides. IMO, it worked better. Maybe I will try weight lifting gloves next time. I generally eschew them but for 30 pounders I think they'll help make me grip more safely.
I also did step-ups.
Dividing 2 parts of the workout into single-leg exercises the way I did made it take too long. Next time I will just do dead lifts every time, alternate every other leg workout doing lunges one time and step-ups the next. (Those single-leg ones turn 3 sets into 6.)
I was really trembling with 2 30-pound db's stepping up. I was using a 12" step, not my usual 14".
So the exercises I will do from now on will be as follows (not necessarily in order):
Lunges (or step-ups) for hamstrings/quadriceps (et al)
Squats for quads/hams
Plies for ab- and adductors
Dead lifts for glutes (and all the other muscles worked)
Calf raises for calves. All these worked my grip as well!
For calves I gripped the 2 30 pound dumbbells at my sides and did slow raises, probably the tempo of PS. I didn't use the tape for that part. I did 2 sets of 30 raises. I use my step for them, because I am on carpet and I wanted a hard surface.
I enjoy hearing others' modifications. IMO, it would be hard to make a video following BRx principles without worrying about potential injuries. Not to mention the 3-minute rests!!
I'm feeling very worked out now, 12 hours later!
Nitey-nite, all!
-Connie
