FITNESS NOT FACEBOOK: AUGUST
- Thread starter Stacy
- Start date
I worked out this morning with my brother, he put together a great workout!
WarmUp
--1/4 mile jog
--7 Roll Outs (picture a homemade Ab Roller using a barbell loaded with large plates)
--5 Pushups
--20 Air Squats
--15 Sit ups
Repeating everything above for 3 rounds except the jog.
Workout was 4 Rounds of:
--14 Tall Box step ups holding 10 lbs in each hand, box height of 16 inches
--7 Thrusters aka Burpees just to the plank position
--14 Ring Rows (my brother has gymnastic rings that are adjustable hanging from the ceiling, he had me do what I guess would be pullups with my body straight and at a 45 degree angle)
--7 Ball Tosses (stand close to a wall, and toss a 12 lb ball the size of a beach ball to a spot he marked on the wall and when catching it you do a half-squat, and toss again with momentum from your squat)
After the 4 Rounds he threw in 50 left lifts for the abs (lying flat, raising your legs off the ground to perpendicular then lower back down)
After that I was feeling okay and I had never done ANYTHING before with a squat rack so he showed me good form and progressively loaded the bar. I ended up doing 3 sets of 5 reps and my last 5 reps were with 85 lbs) He had me squat to the height of a 13 inch box, like a sit-n-stand. Given my knee issues I was pretty excited about this! I could squat with no knee pain!
So far I'm feeling great, I'm sure I'll be sore tomorrow, but it's feeling like a good sore, not a bad sore
We had a nice chat about workouts and the ZWOW workouts. He said they were pretty good and well rounded, but lacked strength work, which I knew. He said using dumbells during some of the cardio moves definitely improves strength but mostly overall conditioning. He's going to email me some strength moves to do up to 3 moves a week to add to my ZWOW or even my Cathe workouts. I'm really feeling the itch to buy a weight bench and squat rack now!
WarmUp
--1/4 mile jog
--7 Roll Outs (picture a homemade Ab Roller using a barbell loaded with large plates)
--5 Pushups
--20 Air Squats
--15 Sit ups
Repeating everything above for 3 rounds except the jog.
Workout was 4 Rounds of:
--14 Tall Box step ups holding 10 lbs in each hand, box height of 16 inches
--7 Thrusters aka Burpees just to the plank position
--14 Ring Rows (my brother has gymnastic rings that are adjustable hanging from the ceiling, he had me do what I guess would be pullups with my body straight and at a 45 degree angle)
--7 Ball Tosses (stand close to a wall, and toss a 12 lb ball the size of a beach ball to a spot he marked on the wall and when catching it you do a half-squat, and toss again with momentum from your squat)
After the 4 Rounds he threw in 50 left lifts for the abs (lying flat, raising your legs off the ground to perpendicular then lower back down)
After that I was feeling okay and I had never done ANYTHING before with a squat rack so he showed me good form and progressively loaded the bar. I ended up doing 3 sets of 5 reps and my last 5 reps were with 85 lbs) He had me squat to the height of a 13 inch box, like a sit-n-stand. Given my knee issues I was pretty excited about this! I could squat with no knee pain!
So far I'm feeling great, I'm sure I'll be sore tomorrow, but it's feeling like a good sore, not a bad sore
We had a nice chat about workouts and the ZWOW workouts. He said they were pretty good and well rounded, but lacked strength work, which I knew. He said using dumbells during some of the cardio moves definitely improves strength but mostly overall conditioning. He's going to email me some strength moves to do up to 3 moves a week to add to my ZWOW or even my Cathe workouts. I'm really feeling the itch to buy a weight bench and squat rack now!
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Justinef
Cathlete
Stacy - your brother sounds wonderful! Was he impressed with you? Just the warm up sounded exhausting. Well done on the squats - it shows how much good form prevents injury - perhaps I ought to get a PT for one session, just to show me some form pointers. I'm going to have to try rollouts - I've seen them in my strength training book, but they looked too hard
I've done disc 5 STS (doing all twice). Today I did Kickmax. One of my favourites. The leg-conditioning drills / barre work at the end KILL my thighs and hip flexors.
I'm wondering about changing my routine up a notch. STS just isn't tiring me (well, except for leg days). I've done 1RM, so I know I'm using the 'correct' weight, and I always round up / err on the heavier side. Leg work and metabolic training are the things that leave me feeling it. Perhaps that's good, and I shouldn't worry - but I appear to be getting fatter ('softer' as a friend phrased it)
Hope everyone's well,
justinex
I've done disc 5 STS (doing all twice). Today I did Kickmax. One of my favourites. The leg-conditioning drills / barre work at the end KILL my thighs and hip flexors.
I'm wondering about changing my routine up a notch. STS just isn't tiring me (well, except for leg days). I've done 1RM, so I know I'm using the 'correct' weight, and I always round up / err on the heavier side. Leg work and metabolic training are the things that leave me feeling it. Perhaps that's good, and I shouldn't worry - but I appear to be getting fatter ('softer' as a friend phrased it
) Hope everyone's well,
justinex
Justin, the Ab Rollouts were tough!! I was only able to go about halfway down which is what my brother said most people do, too much farther out it started straining my lower back. I did a few to practice and once we established the distance my brother marked a place on the floor with a piece of chalk. Of course he can do them all the way out and up again with great form! I didnt really ask specifically if he was impressed by me. My brother is just an encouraging guy all around but does have a "tough" edge to make you push yourself a bit harder but not to the point where you'd injure yourself.
My abs are the sorest part of my body today, but not a painful sore.
My abs are the sorest part of my body today, but not a painful sore.
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My quads got more so as the day went on yesterday. I'm amazed and kinda bummed at how little squat rack stuff I did can cause so much quad soreness, but lower body has always been weak area. I needed to shake the cobwebs out of my legs so I did 3 miles on the treadmill alternating 1/4 mile brisk walk, 1/4 mile jog.
Planning on a rest day tomorrow and maybe upper body on Thursday.
Planning on a rest day tomorrow and maybe upper body on Thursday.
Justinef
Cathlete
Your brother sounds great Stacy!
Today was 36 sun salutations, STS Disc 6, and horizontal conditioning.
I was blissed out all day following the sun salutations! I'd never done them before.
Went heavier with STS - more than the 65% 1RM that I was supposed to - but it felt good.
I'm seriously considering more weight work each week, at least during meso 1.
Take care everyone,
Justinex
Today was 36 sun salutations, STS Disc 6, and horizontal conditioning.
I was blissed out all day following the sun salutations! I'd never done them before.
Went heavier with STS - more than the 65% 1RM that I was supposed to - but it felt good.
I'm seriously considering more weight work each week, at least during meso 1.
Take care everyone,
Justinex
Justinef
Cathlete
Once I got into the rhythm I enjoyed the sun salutations - not looking forward to 108 of them at the end of the programme though
I did Crossfire today. For some reason, I find it hard to get going with this one - tight legs right from the warmup. I find it gets easier as it goes on - weird. I even added the low impact tabata on at the end.
Yoga balance tonight, which I haven't tried yet. I'm bound to fall over!
Justinex
I did Crossfire today. For some reason, I find it hard to get going with this one - tight legs right from the warmup. I find it gets easier as it goes on - weird. I even added the low impact tabata on at the end.
Yoga balance tonight, which I haven't tried yet. I'm bound to fall over!
Justinex
Justinef
Cathlete
Yep, I fell over - a lot! Not so much of a work out, more of a silly, fun hour. At least I came out smiling, just not any better at yoga!
It was STS Disc7 today - chest, bis and shoulders. WOW, those pushups.........Somewhere in the region of 186 of them????? They're my favourite excercise, but I was about to change my mind by the end. Those Elmo things are impossible! (And I don't even know what Elmo is)
I've just looked at my UY108, and it's supposed to be 'strength' this evening. More pushups.......
It was STS Disc7 today - chest, bis and shoulders. WOW, those pushups.........Somewhere in the region of 186 of them????? They're my favourite excercise, but I was about to change my mind by the end. Those Elmo things are impossible! (And I don't even know what Elmo is
)I've just looked at my UY108, and it's supposed to be 'strength' this evening. More pushups.......
This morning I did a workout my brother had given me awhile ago. He emailed me a few workouts a few months ago, each workout getting progressively tougher but I wasnt at a place I felt compelled to do them at that point.
Warmup
-100 jumping jacks (I modified these as jj's hurt my knees for some reason)
-20 alternating lunges
-20 pushups
-20 sit ups
Skill
-5 sets of 5 reps Clean Jerk Press (I'm still iffy on my form for these so used pretty light weight until I get the feel for it)
WOD
-Kettlebell Swings
-Goblet Squats
Do each for 21-15-9 reps
Warmup
-100 jumping jacks (I modified these as jj's hurt my knees for some reason)
-20 alternating lunges
-20 pushups
-20 sit ups
Skill
-5 sets of 5 reps Clean Jerk Press (I'm still iffy on my form for these so used pretty light weight until I get the feel for it)
WOD
-Kettlebell Swings
-Goblet Squats
Do each for 21-15-9 reps
I did my brother's next workout. It's definitely been fun mixing up my Cathe workouts with something new. This workout took about 30 minutes, including warmup.
WarmUp
-1/4 mile walk
-1/4 mile jog
-20 Good mornings with unweighted barbell (mine weighs 5 lbs)
-60 flutter kicks
-10 burpees
Skill
-Deadlifts 4 sets of 10 reps
WOD
3 Rounds for Time
-8 pushups
-12 lunges holding 10 lb plate overhead
-16 leg lifts (for abs, lying on ground lifting legs up to 90 degree angle)
I stink at pushups, but I'm working on it. Knee pushups are too easy, regular pushups on my toes are too hard. I modified by putting my hands onto my 6 inch step. I still had to take breaks even to get to eight, but I knew dropping to my knees would make them too easy. Looking forward to workout #3!
WarmUp
-1/4 mile walk
-1/4 mile jog
-20 Good mornings with unweighted barbell (mine weighs 5 lbs)
-60 flutter kicks
-10 burpees
Skill
-Deadlifts 4 sets of 10 reps
WOD
3 Rounds for Time
-8 pushups
-12 lunges holding 10 lb plate overhead
-16 leg lifts (for abs, lying on ground lifting legs up to 90 degree angle)
I stink at pushups, but I'm working on it. Knee pushups are too easy, regular pushups on my toes are too hard. I modified by putting my hands onto my 6 inch step. I still had to take breaks even to get to eight, but I knew dropping to my knees would make them too easy. Looking forward to workout #3!
Justinef
Cathlete
His workouts sound really good - and to have them tailored to you is great. I need a change quite often
Yesterday was day off, I did UY flexibility (or unflexibility in my case).
Then today I managed Tabatacise (all 5) and Body Blast Legs and Glutes and UY Gentle! I was very chuffed with myself.
I've lost a bit of aerobic capacity (Tabatacise winded me more than it used to) but I recovered pretty quickly, so I feel OK.
Still hoping to see better results from sts, though.......
Hope everyone's well!
Justinex
Yesterday was day off, I did UY flexibility (or unflexibility in my case).
Then today I managed Tabatacise (all 5) and Body Blast Legs and Glutes and UY Gentle! I was very chuffed with myself.
I've lost a bit of aerobic capacity (Tabatacise winded me more than it used to) but I recovered pretty quickly, so I feel OK.
Still hoping to see better results from sts, though.......
Hope everyone's well!
Justinex
Hi all
Stacey: I love the workouts you're doing from your brother, they're awesome.
Justine: I like the way your mixing up UY with XT workouts.
I'm still having wrist issues and I've got an appointment to see a hand surgeon on August 17. I think its nerve damage. However I'm still persevering with the XT Rotation. I start week 11 tomorrow. People have commented that I look like I've lost a few inches which is great. But I've been eating loads of omelettes and spinach for lunch and cut down on the naughty stuff. Although weekends I tend to splurge.
Theres loads of new dvds I want. Definitely want the new Patrick Goudeau Kickboxing dvd and 10 min solution butt lift and Hiit. I've asked if Mary will be getting the new Patrick but she said she wouldn't be getting it until next year. So I may have to order from collage which is near impossible for me as getting them to deliver to the UK is a fortune. Oh well.
I'm not sure of my next rotation as I will probably need surgery on my wrist, so it will probably be a cardio and lower body only rotation for a bit.
Anyway I hope everyones okay and I'll speak to you all soon.
Love
Laura
x
Stacey: I love the workouts you're doing from your brother, they're awesome.
Justine: I like the way your mixing up UY with XT workouts.
I'm still having wrist issues and I've got an appointment to see a hand surgeon on August 17. I think its nerve damage. However I'm still persevering with the XT Rotation. I start week 11 tomorrow. People have commented that I look like I've lost a few inches which is great. But I've been eating loads of omelettes and spinach for lunch and cut down on the naughty stuff. Although weekends I tend to splurge.
Theres loads of new dvds I want. Definitely want the new Patrick Goudeau Kickboxing dvd and 10 min solution butt lift and Hiit. I've asked if Mary will be getting the new Patrick but she said she wouldn't be getting it until next year. So I may have to order from collage which is near impossible for me as getting them to deliver to the UK is a fortune. Oh well.
I'm not sure of my next rotation as I will probably need surgery on my wrist, so it will probably be a cardio and lower body only rotation for a bit.
Anyway I hope everyones okay and I'll speak to you all soon.
Love
Laura
x
Laura, so sorry to hear about your wrist issues! Hopefully all will be well and strong soon! I checked out the new Patrick kickboxing clip, though he only teaches the warmup and ab segment, the actual kickboxing instructor and the workout itself looks awesome! I'm always looking for a new kickboxing workout. Great job on the inches lost and compliments!!
Justinef
Cathlete
Laura - so sorry to hear that your wrist isn't getting any better. I really hope you don't have to have surgery. Complete bummer. I guess it gives you a reason not to do push ups . Seriously, though, I really feel for you - does it affect other things? Driving/ keyboard etc? Well done for keeping up with Xtrain - and brilliant that it's working. It was the last 2 weeks of XTrain which made all the difference for me.
I've never tried Patrick Goudeau - so many dvds I have yet to try - so little workout time! And I hear you on getting things sent to the UK - especially if you end up lumbered with import duties.
I did STS disc 8 today, straight after my dog walk - all done by 8am (yawn). I felt quite strong. Wish it showed on my body though!
Stacy - I taught myself to do push ups on the stairs. Started with hands on about the 4th step - until I could do 10 there, then dropped to 3rd step etc. I took about a month to be able to 'proper' push ups. It's my go-to excercise when away from home.
Take care everyone,
Justinex
. Seriously, though, I really feel for you - does it affect other things? Driving/ keyboard etc? Well done for keeping up with Xtrain - and brilliant that it's working. It was the last 2 weeks of XTrain which made all the difference for me.I've never tried Patrick Goudeau - so many dvds I have yet to try - so little workout time! And I hear you on getting things sent to the UK - especially if you end up lumbered with import duties.
I did STS disc 8 today, straight after my dog walk - all done by 8am (yawn). I felt quite strong. Wish it showed on my body though!
Stacy - I taught myself to do push ups on the stairs. Started with hands on about the 4th step - until I could do 10 there, then dropped to 3rd step etc. I took about a month to be able to 'proper' push ups. It's my go-to excercise when away from home.
Take care everyone,
Justinex
Justine, dont ya just love getting your workout done early! Of course I dont always love it when I feel like I'm the only one awake in the world!
Good idea about the stairs, or maybe I'll just raise my step from 6 to 10 inches. That got me thinking to doing the 100 Push Up Challenge which I started many eons ago but never completed. I'm putting it on my to do list for when I get back from vacation.
one hundred push ups - welcome
Good idea about the stairs, or maybe I'll just raise my step from 6 to 10 inches. That got me thinking to doing the 100 Push Up Challenge which I started many eons ago but never completed. I'm putting it on my to do list for when I get back from vacation.
one hundred push ups - welcome
Hi everyone
Justine: I can still do push ups but my little finger and side of my hand is numb. Also my grip is no longer very good. I like the way you do press ups on the stairs, thats a good way to build up strength. I want to do STS when I finish this rotation, but with my hand it will probably later in the year.
Stacy: I have the 100 pushup book somewhere. I remember buying it from amazon, when the 100 push up challenge first came out.
Today was X Train Chest, Shoulders and back. I lowered the weights but was able to get it done.
See you all tomorrow and have great days.
Laura
xx
Justine: I can still do push ups but my little finger and side of my hand is numb. Also my grip is no longer very good. I like the way you do press ups on the stairs, thats a good way to build up strength. I want to do STS when I finish this rotation, but with my hand it will probably later in the year.
Stacy: I have the 100 pushup book somewhere. I remember buying it from amazon, when the 100 push up challenge first came out.
Today was X Train Chest, Shoulders and back. I lowered the weights but was able to get it done.
See you all tomorrow and have great days.
Laura
xx
Justinef
Cathlete
Another thing I'd never heard of - 100 rep pushup challenge. I learn a lot on this forum
Whilst I was on holiday I made myself do 100 push ups every morning (whilst my 18 year old daughter did her make up) I did them as 'drop sets' ie 40, 30, 20 then 10. I allowed myself 30 secs in between each set. Some days I ended up doing 30, 20, 5,5,5...... my best day was 50, 30, 20. A year ago I could do 1!
Having looked at the 100rep challenge I now want to do 100 in one go
Whilst I was on holiday I made myself do 100 push ups every morning (whilst my 18 year old daughter did her make up
) I did them as 'drop sets' ie 40, 30, 20 then 10. I allowed myself 30 secs in between each set. Some days I ended up doing 30, 20, 5,5,5...... my best day was 50, 30, 20. A year ago I could do 1!Having looked at the 100rep challenge I now want to do 100 in one go