Hardcore Rotation Checkin Tuesday April 12

L

lorajc

Cathlete
Hello Everyone,

I'm on week 2 of the April Strength Rotation. I did GS Legs, Standing & CoreMax 2, as well as 15 minutes of high intensity aerobics on my rebounder. My right trap is severely spasmed today ....don't know what I did to it. I did my legs with the amount of weight Cathe uses and I just wondered if everyone thinks it would be safe for me to lift heavier with barbell squats with my disc herniation in my neck, being that the weight of the bar compresses the spine a bit. How much can everyone safely get over their heads? I've slowly been increasing my weights over the last 2 months (being new to Cathe and not having lifted heavy for a while).

I'm eating yogurt right now and I'll have more yogurt and salad with cheese for lunch. Snacks will be fruit and almonds.

Have great workouts everyone.
 
Good Morning,

Boy Lora, I'm not sure you should lift heavy over your head with a herniated disc on your neck. But you're the best judge on how you feel and how your neck feels afterward. I lift at the most 40 pounds over my head. I could do more, but I need to buy more plates for my bb. I do have a 45 pound Olympic bar, as part of a weight set, but it's soooo big.

I too have been increasing my weights. I'm really happy about that.

This morning I did GS C&T, followed with CM #3 and #1.

I'll have my usual 5 egg white (w/ half of a yolk).

Last night I tried one of those Bumble Bee Albacore steaks. It was really good! A little pricy, but yummy! Just thought I'd share that.

Have a great day,

Susan C.M.
Nothing should be jiggling, unless it's jiggling off. - Cathe in HSC
 
Good Morning,

I did GS Chest/Triceps timesaver and GS BSB timesaver this morning. These two workouts done back to back seem fast paced. They've got me huffing and puffing, but I love it!

Have a great day!

Elaine
 
I need opinions please. My neck and shoulder (trap) pain became even more severe today. Previously, I didn't used to work my rear delts with heavy weight due to my disc herniation. I don't know if my pain is caused more from the band work or the rear delt flyes with weight, as I used heavier weight than normal. Any ideas on how to find out which exercise did this to me? Also, after I find out, should I still do it in hopes that this pain will eventually strengthen the muscles that are problematic and not occur any more? Please help everyone. Thanks so much.
 
Lora, I'm afraid to give any recommendations, but I will tell you about an experience I had last August.

Firstly, I have workout since I was in High School. Started using weights then and dramatically got into "weight lifting" about six years ago. When I used gym equipment I could handle a significant amount of weights for squats (around 200 plus pounds).

Last August Cathe's rotation included walking lunges (with NO weights). I did a 3 mile jog and ended with about 500 walking lunges. The pain I had in my glutes were beyond terrible. I've delt w/ doms before, but this was so extreme. Even sitting was painful ~ no kidding. The worst of it was on day two. This pain lasted I guessing about a full week.

So, what I'm getting at is MAYBE you've used a muscle in a way it's never been used before and it that's all that it is. I hope that's all that it is.

Susan C.M.
Nothing should be jiggling, unless it's jiggling off. - Cathe in HSC
 
Hi Everyone,
Today was all of GS legs, Rhythmic Step cardio only followed by MIC Interval blast segment and stretch then Stretch Max #1. I did legs first this time. I was able to up some weights again. I think because it has been a week since I did standing leg work and also doing weights first. I used my Bowflex for the squats but added an extra set of slower squats with more weight resistance.

Lora, if it were me I would back off of the moves you think are causing problems till the pain is gone. Then maybe add it back in but eliminate the band and sub in light weights here and see how that works. If that doesn't help try lighter weights or looking for moves that don't cause pain to substitute. As far as the barbell squats maybe you could use heavier dumbells at your sides instead of lifting a bar over your head. I would think just lifting a heavy barbell over your head could cause some neck strain. I usually lift a 75lb barbell over my head without a problem, but I have been doing this for years. It has taken years for me to develope the strength to get the bar up there.

Susan were those Bumble Bee Albacore steaks in a pouch? I have seen some what I think was Starkist in a Pouch and wondered how good they were. It is hard to find Tuna Steaks at the grocery store, and I love them.

Have a wonderful day.
Diane Sue
 
Hello Everyone:D ,
Tonight I plan to do lomax and some sort of leg exercise's???

Lora I agree with Scm, and Diane Sue take it easy on the neck!! Hope it starts to feel better soon. I think you are due for some good health:7
Take care,
((HUGS))
~Nicole
 
>
>Lora, if it were me I would back off of the moves you think
>are causing problems till the pain is gone. Then maybe add it
>back in but eliminate the band and sub in light weights here
>and see how that works. If that doesn't help try lighter
>weights or looking for moves that don't cause pain to
>substitute. As far as the barbell squats maybe you could use
>heavier dumbells at your sides instead of lifting a bar over
>your head. I would think just lifting a heavy barbell over
>your head could cause some neck strain. I usually lift a 75lb
>barbell over my head without a problem, but I have been doing
>this for years. It has taken years for me to develope the
>strength to get the bar up there.
>
>Have a wonderful day.
>Diane Sue


If I sub a different shoulder exercise for the rear delt moves, won't my rear delts get overlooked and possibly cause a muscle imbalance, or do you think the rear delts get hit from other exercises (working lats for instance) and I don't have to worry about that?
 
Lora, From what I've learned, it will not create a muscle imbalance if it is only temporary. Can you do the Clean-and-Press. That will hit your trap. and the weight does not go on your shoulder.

Diane Sue, Yes, the Alabcore steak is from Bumble Bee. It's just like what is in the can, just one oz. larger and with flavors. It's a nice change for me. I eat several cans of Albacore a week.


Merrybaker, lowmax twice! I used do those sort of workouts when I had more time. Now I have a family and a house. So, I make the dinner and clean the house. I can't think straight if there is a mess somewhere, hense, I missed my w/o last night.

I've been reading how well everyone is doing. I think it's great!

Susan C.M.
Nothing should be jiggling, unless it's jiggling off. - Cathe in HSC
 
Hello Everybody ~

Today I did Kickmax because I don't have KPC. I can't execute all the blast moves yet...very high intensity and something to aspire to! I did the leg drills at the end and discovered I have something in common with Cathe! I'm better at lowering my leg than lifting my leg, too! Ha! Ha!

Lora ~ Personally, when I experience any pain other than DOMS, I lower my weights and execute exercises with impeccable form. I also would eliminate the band and use dumbbells so you have greater control over a precise weight. I would begin incorporating the band for a set on one exercise and build up. The band definitely works my muscles in a unique and challenging way but I have found that I begin to lose my form when doing partial reps or "high end" moves with it. ...Just my own observation. Please don't hurt yourself!
Take care!

P.S. My Cathe collection includes the entire Hardcore collection, BC/ME, HST, IMAX2/C&W & CLASSICS VOL 1. The HC Strength Rotation calls for the following DVDs which I don't have: PLB,KPC, & CK. Should I order the 3 DVDs I don't have or is my present collection adequate and what should I use for PLB and CK? I used Kickmax in place of KPC today. Was that a comparable substitution? Thank you for any input. I appreciate and value your opinions!

Have a great night!

~ Kim

http://www.picturetrail.com/gallery/view?p=999&gid=7112948&uid=3461312&members=1


"Welcome the challenge...Embrace it...Don't fear it." -Cathe Friedrich
 
Hi Lora,
Kim gave some good advice & like Susan says not doing them for awhile shouldn't cause an imbalance. Also the deltoid is one muscle that covers the shoulder joint. You would hit the rear some. I have read that the posterior deltoid tends to be weak in a lot of women. One exercise that may help you get started would be a side lying reverse fly. You lie on your side resting your head on your bottom arm. With your other arm hold the light dumbell out in front of you at shoulder level with your palm down.Draw your shoulder blade down and exhale as you lift the weight to the midline of your body above your shoulder. Keep your palm facing forward. Pause and then lower slowly to start. Also the side lying external rotations like Cathe uses in SS & S&H are good. I hope my description makes since. Choose the exercises & methods that you are least likely to tense your neck doing.
Diane Sue
 
Kim,
I would say Kick Max is fine as a substitute for the kickboxing workouts. You have what you need for the Interval workouts with IMax 2 & 3. as for PLB in the rotation Cathe uses the floor work only. You might do the GS lower floor only twice as a replacement. Now if you bought KPC dvd you would have L&G and you could use the floorwork from that one.
Diane Sue
 
Hi everyone

GS chest and triceps and core 1 for me today. I did all the pushups boy style, but before you get too impressed, I do pause the DVD and take a bit more time between sets. Still, this is an accomplishment for me, as I could not do even 1 when I started working out with Cathe a little over 2 years ago.

My weight is still stuck. Maybe I should just focus on my fitness level and accomplishments and quite obsessing over my weight and size.

Lora--I'm not part of the educated crowd, so I would hesitate to give you any advice except that if it's bad pain be careful, because you wouldn't want to really injure yourself and have to take a bunch of time off. I have to be really careful of not overdoing it with my knees.

take care
Maggie
 
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