Excercise Blog!

[Gliondrach]

Are you going to increase the weights you use in the strength training?

[Bowwowmeow]

Yes. I have forgotten how many weeks it is supposed to take before you end up doubling the weight you started out with.

[Bowwowmeow]

60/60s for twenty minutes.

Strength training today. Increased the weights for the upper body stuff to eight pounds.

Chair Stand (without weights): 2 sets of 8 reps
Standing Leg Curl (eight pound ankle weights) 2 sets of 8 reps
Knee Extension (eight pound ankle weights) 2 sets of 8 reps
Side Hip Raise (eight pound ankle weights) 2 sets of 8 reps
Lunges (eight pound ankle weights) 2 sets of 8 reps
Biceps Curl (eight pound dumbbells) 2 sets of 8 reps
Overhead Press (eight pound dumbbells) 2 sets of 8 reps
Upward Row (eight pound dumbbells) 2 sets of 8 reps
Standing Flies (eight pound dumbbells) 2 sets of 8 reps
Toe Stand (without weights) 2 sets of 8 reps

Try doing lunges with a one hundred pound hound dog leaning on you. :p

[Gliondrach]

How do Daisy, Seymour and Rufus react when they see you exercising?

[Bowwowmeow]

Daisy and Seymour are usually asleep, though Daisy will sometimes try to take advantage of my proximity to the floor when I'm doing the push-ups. She likes to lick people.

Rufus is usually ok, but he likes to cling when I start the weight routine, and I have to make him go away.

[Gliondrach]

:eat:

[Bowwowmeow]

84 push-ups, done in five sets.

Three 90/90s alternating with two 180/180s.

[Gliondrach]

Do you feel stronger? You should do with such good progress.

[Bowwowmeow]

No, I feel like I am pushing myself to my utmost limits so much that I feel as weak as ever. It never gets any easier, so it doesn't feel like I am getting stronger. Maybe I am, but I can't tell yet.

[Gliondrach]

If you can manage weights you couldn't before that means you are stronger.

I rarely push myself to the limit. I recover much faster if I don't.

[hrbdoctr]

YOGA ON REST DAYS; EVEN AFTER LIFTING TO STRETCH OUT

[Bowwowmeow]

If you can manage weights you couldn't before that means you are stronger.

I rarely push myself to the limit. I recover much faster if I don't.
Yeah. Just doesn't feel like it! :p

Double workout: Twenty minutes of 30/30s up the hill, and twenty minutes of 30/30s back down the hill, with five minute warm-up and cool-down walks.

Strength training:
Chair Stand (without weights): 2 sets of 8 reps
Standing Leg Curl (eight pound ankle weights) 2 sets of 8 reps
Knee Extension (eight pound ankle weights) 2 sets of 8 reps
Side Hip Raise (eight pound ankle weights) 2 sets of 8 reps
Lunges (without weights) 2 sets of 8 reps
Biceps Curl (eight pound dumbbells) 2 sets of 8 reps
Overhead Press (eight pound dumbbells) 2 sets of 8 reps
Upward Row (eight pound dumbbells) 2 sets of 8 reps
Standing Flies (eight pound dumbbells) 2 sets of 8 reps
Toe Stand (without weights) 2 sets of 8 reps

Push-ups exhaustion test: Thirty three consecutive push-ups. Still in the beginner's column.

Sit-ups exhaustion test: Thirty consecutive sit-ups. That puts me in the advanced column for the Two Hundred Sit-ups program I will start next week.
http://www.twohundredsitups.com/week1.html

[Bowwowmeow]

YOGA ON REST DAYS; EVEN AFTER LIFTING TO STRETCH OUT
Hi hrbdoctr! :blinkwave: Welcome to the forum. :hug:

[Gliondrach]

Welcome to the forum, Hrbdoctr. :wave:

[nagev]

I rarely push myself to the limit. I recover much faster if I don't.

I'm not disagreeing with you, but I usually push myself to the limit (maybe too often). I feel like overall, I improve faster than when I take it steady.

I don't do regular weight training, but when I bike, swim, run, etc, I've found, at least some days (and usually at least a rest of that activity for a day or two) I really push myself to the limit.

I agree though, that if I do routinely push myself to the limit I just never seem to improve.

I do understand Bowwowmeow's frustration though. That feeling of not improving, but working hard. Hopefully you're feeling better and meeting goals (even if slower than expect). :)

[Bowwowmeow]

Thanks nagev. I am meeting goals, and on time too, but it just feels like it's never gonna get any easier! I suppose I'm impatient though. Only been at this for a month and a half. :o

Today is my rest day. I slept in. :)

[Bowwowmeow]

Week 4 of C25K consists of a five minute warm up walk, and then two sets of the following intervals: 3 minute jog/90 second walk, 5 minute jog/2.5 minute walk. I wasn't sure I could manage the five minute jogs, but I did. Leg muscles were burning though.

Today I started the Two Hundred Sit-ups program. They are really crunches though. http://www.twohundredsitups.com/week1.html

I'm in the advanced column, and I did 71 crunches in five sets.


It's an odd feeling to contemplate that when I was in high school I wasn't going to be allowed to graduate unless I could run one mile without stopping. That was the best I could ever manage to do. Here I am in Week 4 of this program, and by Week 7 I will be expected to run two and a half miles without stopping. Too bad high school PE programs didn't implement stuff like this, and the PE teachers weren't satisfied to let the below average students just slip through the cracks and focus only on those who were already good athletes. I suppose I was lucky to be in a public school with a PE program at all though. I don't think schools have them any more.

[Bowwowmeow]

87 push-ups, done in five sets.

60/60s for twenty five minutes, with five minute warm-up and cool-down walks.

Strength training today. Increased the weights for the lower body stuff to ten pounds.

Chair Stand (without weights): 2 sets of 8 reps
Standing Leg Curl (ten pound ankle weights) 2 sets of 8 reps
Knee Extension (ten pound ankle weights) 2 sets of 8 reps
Side Hip Raise (ten pound ankle weights) 2 sets of 8 reps
Lunges (without weights) 2 sets of 8 reps
Biceps Curl (eight pound dumbbells) 2 sets of 8 reps
Overhead Press (eight pound dumbbells) 2 sets of 8 reps
Upward Row (eight pound dumbbells) 2 sets of 8 reps
Standing Flies (eight pound dumbbells) 2 sets of 8 reps
Toe Stand (without weights) 2 sets of 8 reps

Try doing lunges with a goofy pitbull licking your legs. :p

[Gliondrach]

Very impressive press ups. You did say you do full ones - on hands and feet, all the way up and down?

[Bowwowmeow]

Yes. I rested for 60 seconds between sets though, as instructed.

[Gliondrach]

Even more impressive with such short rests.

[Bowwowmeow]

Thank you. Tomorrow the sets increase to eight and the rests between to 45. It seems to change every day.

Five minute warm up walk, and then two sets of the following intervals: 3 minute jog/90 second walk, 5 minute jog/2.5 minute walk.

83 crunches in five sets, with 60 second rests between. I wasn't sure I should start in the advanced category, but I seem to be managing so far.

[Gliondrach]

I haven't had time to exercise since Sunday. I am going to eat now and then watch a bit of telly. I must exercise tomorrow.

[Bowwowmeow]

101 push-ups, done in eight sets.

60/60s for twenty five minutes, with five minute warm-up and cool-down walks.

Chair Stand (without weights): 2 sets of 8 reps
Standing Leg Curl (ten pound ankle weights) 2 sets of 8 reps
Knee Extension (ten pound ankle weights) 2 sets of 8 reps
Side Hip Raise (ten pound ankle weights) 2 sets of 8 reps
Lunges (without weights) 2 sets of 8 reps
Biceps Curl (eight pound dumbbells) 2 sets of 8 reps
Overhead Press (eight pound dumbbells) 2 sets of 8 reps
Upward Row (eight pound dumbbells) 2 sets of 8 reps
Standing Flies (eight pound dumbbells) 2 sets of 8 reps
Toe Stand (without weights, done on stair) 2 sets of 8 reps

[Gliondrach]

I did a few sets of handstand press ups during my weight training session today. I now have quite a bit of fatigue in my trapezius muscles. I think there will be some soreness there tomorrow. I'm glad I didn't force myself to do too many reps.

[Bowwowmeow]

Five minute warm up walk, and then two sets of the following intervals: 3 minute jog/90 second walk, 5 minute jog/2.5 minute walk. Only I had to start over, since I found a cute little snake in the road, who was resting right where he would have been squashed. He wouldn't scoot even when I bent down to pick him up, so I figured he would have a chance dodging the trucks. He knew what I was up to, because he turned his head and started sticking his tongue out at me, but he didn't seem to mind being held while I crossed the highway and found a better place for him in the sun. He was gone when I got back. :)

92 crunches in five sets, with 60 second rests between sets.

[Bowwowmeow]

122 push-ups, done in eight sets.

60/60s for fifty minutes, with five minute warm-up and cool-down walks. It was already 80 degrees F, and the sun was shining, but I ran through a cloudburst. It rained on me for about three minutes. I wish it had lasted longer. It felt so good. Smelled good too. :)

Chair Stand (without weights): 2 sets of 8 reps
Standing Leg Curl (ten pound ankle weights) 2 sets of 8 reps
Knee Extension (ten pound ankle weights) 2 sets of 8 reps
Side Hip Raise (ten pound ankle weights) 2 sets of 8 reps
Lunges (without weights) 2 sets of 8 reps
Biceps Curl (eight pound dumbbells) 2 sets of 8 reps
Overhead Press (eight pound dumbbells) 2 sets of 8 reps
Upward Row (eight pound dumbbells) 2 sets of 8 reps
Standing Flies (eight pound dumbbells) 2 sets of 8 reps
Toe Stand (without weights, done on stair) 2 sets of 8 reps

[Gliondrach]

What's the progression for the chair stand - more reps or add weight?

[Bowwowmeow]

It's more of a warm-up. I do need to look into progression for my program though, since a new month is coming up. This program is from a book on strength training for women, and the study from which the program was derived was done on older women, some even elderly. I may reach all the goals set out in the book by the end of October, so I will need to find out how to expand my routine.

[Gliondrach]

You could get a copy of the great Nitram Nagev's book: 'Strength Training for Women, Using Commonly Available Household Implements.' In it are such exercises as The Vacuum Cleaner Clean and Press. The Ironing Board Bench Press. Draining Board Hopping for Beginners.

Or, if you don't want to spend the vast fortune that the existing copies fetch at auction and you don't want to wait until the 23rd edition is published, you could use heavier weights for the same exercises. You could do the chair stands one leg at a time. If that is too difficult, you could stand with both legs and then sit down using just one. Or do one set of partial movements with one leg or with weights before doing the full movements.

[cyanidedust]

I went to the gym today. I had an appointment with a trainer that never showed up. I did half an hour worth of cardio.

I've also been working lots and lifting boxes filled with food or doing cart runs. I already notice my arms are firmer. :uhuh:

My calves are getting a workout too, but I don't need those any bigger, it's difficult to find boots that fit my foot and calf already. :lol:

[Bowwowmeow]

Sounds good cyanidedust! I have to go easy on the calves too, or my boots won't fit.

Day 1 of Week 5 of C25K consists of a five minute warm up walk, and then three five minute jogs, with two three minutes walks in between. It doesn't call for a cool down walk, but I do one anyway.

That second five minute jog up the steep section was killer.

96 crunches in five sets.

Push-ups exhaustion test: 46. Just barely passing, but I don't have to do Week 5 over at least. :p

Gotta work out some kind of stretching routine. I'm awfully stiff!

[Bowwowmeow]

Lost my phone service for a while. So, on the 27th, I did 132 push-ups, in five sets, 25 minutes of 60/60s, and increased ankle weights to 12 pounds, and dumbbells to 10 pounds.

On the 28th I did 107 crunches, in five sets, and did two 8 minute jogs, with one five minute walk between. That was hard.

On the 29th I did 150 push-ups, in nine sets, 25 minutes of 60/60s, and started a flexibility program. I am way too stiff.

Yesterday I did 121 crunches, in five sets, and I jogged for 20 minutes with no walks. I didn't think I could do it. Especially since I hurt my back doing yard work all day yesterday. Who knew jogging was a cure for back strain?

I had another good month. Met all my goals, in spite of grave doubts almost every day. This finishes the 100 push-ups program. I am supposed to rest a couple of days and then try to do 100 consecutive ones. We'll see.

I have a whole new routine planned for October through December though, so I won't be re-doing the 100 push-ups plan if I can't manage 100 consecutive push-ups, and I won't be continuing the 200 sit-ups plan, as my new routine incorporates three different kinds of crunches, and push-ups, as well as other functional fitness exercises, and new strength training exercises too. I am still following C25K, til the end of October, when the nine week plan will be completed. By then I should be jogging for 30 minutes with no breaks.

Thanks to all who have followed my progress and cheered me on. :)

[Gliondrach]

Very good progress. Any link to the new October - December wotsit?

My back was very sore after walking around every day whilts my sister was here. I did some interval training on Friday but didn't do the weight training I had planned to do yesterday. I don't think I'll be doing anything today.

I don't do much direct abdominal work - relying on the exercise the muscles get from my other training - but I do do the occasional L-sit. I have ordered an ab wheel to get some extra exercise for my abs. If my back holds out it will give my abdominal muscles a lot of exercise. And is also good for the latissimus dorsi muscles. I think I will be able to go almost horizontal supporting myself on just my hands and feet. That will be a good test of my back's condition.

[Bowwowmeow]

My back's been bothering me ever since I started this, back in August. I wandered through the Famous Hornitos Flea Market yesterday, and it got sore. I hope it gets better soon. I hope yours does too.

The program I have designed is mostly from a book called Bob Greene's Total Body Makeover. I have added some strength training exercises to the program I got from Strong Women Stay Young, by Miriam Nelson, from another book called Body Change, by Wini Linguvic. Still following C25K til the end of October. And the flexibility exercises are from a book called The Supple Body by Sara Black. So no links.

I'll be doing the aerobic, functional fitness, and stretching components six days a week, though alternating the aerobic component throughout October. I will be doing the strength training three days a week, til mid November, when I will increase to every other day. I also have a book called Strength Training Anatomy, by Frederic Delavier, and I may eventually add exercises from that, dividing my strength training workouts into upper body one day, and lower body the other day, thus doing a strength training component every day, but not working the same muscle groups two days in a row.

I'm not sure what's come over me. I never used to be the slightest bit motivated to do this. I've always found it very uncomfortable and unpleasant. I'm not lazy; I've always been active enough, and capable of doing, and willing to do, very hard work, in the yard and around the house. I've always been mostly cerebral, and wished I didn't have to be encumbered with a body. I guess this illness has made me realize I had better do something before I become a permanent invalid, if I thought being saddled with a relatively healthy body was bad enough. I don't want to spend the rest of my life bed-ridden and in pain, and end up depending on someone to do the things I can't do any more.

I'm still in a state of disbelief at myself though, that I have been able to maintain this effort for two whole months without slacking or just plain abandoning it. Not sure what inside me has changed. I just hope it stays this way.

[Bowwowmeow]

For October I am adding lots of new activity.

Functional Fitness:
Basic Crunches
Twisting Trunk Curl Crunches
Upper Abdomen Crunches
Reverse Crunches
Push-ups
Arm and Leg Raises
Shrug Roll
Heel Raises

Strength Training:
Dumbbell Squat
Step-ups
Lunges
Standing Calf Raise
Knee Extension
Standing Leg Curl
Side Hip Raise
One Arm Row
Rear Lateral Raise
One Arm Triceps Extension
Upward Row
Overhead Press
Biceps Curl
Standing Fly

All to be done in three sets of twelve reps.

Aerobic Training: Following the last four weeks of C25K.

Flexibility:
Following the half hour program from "The Supple Body" by Sara Black.
Diver's Stretch
Shoulder Roll
Head Cross
Sideways Head Clasp
Stick 'em Up
Tower
Backward Bend
Forward Bend
Tree
Head to Knee Forward Bend
Forward Bend Triangle
Kneeling Crescent Moon
Head to Knee
Spine Rolling
Butterfly
Side Leg Raise
Camel
Child Pose
Corpse Pose

~~~~~~~~~~~~~

Today I did Day One of Week Six of C25K, which was one five minute jog, one three minute walk, one eight minute jog, one more three minute walk, and one more five minute jog. Preceded by the usual five minute warm up walk, and another five minute cool down walk.

Also doing:

Basic Crunches: 3 sets of 25 reps.
Twisting Trunk Curl Crunches: 3 sets of 25 reps.
Upper Abdomen Crunches: 3 sets of 25 reps.
Reverse Crunches: 3 sets of 15 reps.
Push-ups: 3 sets of 25 reps.
Arm and Leg Raises: 3 sets of 15 reps.
Shrug Roll: 3 sets of 15 reps., with 10 lb. weights
Heel Raises: 3 sets of 15 reps., with 10 lb. weights

And the stretching program.

[Gliondrach]

You'll be doing quite a lot of exercises. :sparrow:

I prefer to do fewer - but each to their own.

[Bowwowmeow]

I guess I've gotten infected with some sort of boot-camp mentality. :p

I forgot to log my strength training yesterday. MWF are going to be tough days, and TThS will be easier ones.

Functional fitness routine:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (without weights) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, no weights) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

30 minutes of 60/60s, with five minute warm-up and cool-down walks.

Stretching routine.

I don't seem to have overdone things yesterday, with the increased strength training routine. My leg muscles get rubbery a bit sooner, but I can cope with it so far.

[Gliondrach]

What are arm and leg raises? Are they where you are on your hands and knees and then extend one arm and the opposite leg?


My ab wheel arrived today. I can't go into the fully extended position if I rest only on my hands and feet. It hurts my lower back. I can do it from the kneeling position without pain, though.

I did interval training this evening - the first in four days. I will do weight training tomorrow and that will be 13 days since last doing any. I think I will only need to be careful with the single-leg squats. I will either use a light weight or bodyweight to prevent back strain.

[Bowwowmeow]

Arm and leg raises are where I lie on my tummy with a folded towel to support my head, and raise my right arm and left leg, and then raise my left arm and right leg.

I'm late getting this updated again!

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lbs.) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Two ten minute jogs, with a three minute walk in between, with five minute warm-up and cool-down walks.

Strength Training:
Dumbbell Squat - 10 lb. dumbbells
Step-ups - no weights
Lunges - no weights
Standing Calf Raise - one leg at a time, 10 lbs.
Knee Extension - 12 lb. ankle weights
Standing Leg Curl - 12 lb. ankle weights
Side Hip Raise - 12 lb. ankle weights
One Arm Row - 10 lbs.
Rear Lateral Raise - 10 lbs.
One Arm Triceps Extension - 5 lbs.
Upward Row - 10 lbs.
Overhead Press - 10 lbs.
Biceps Curl - 10 lbs.
Standing Fly - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 3 minute hold, 1 rep.


Some of my exercises are still quite hampered by painful stiffness in my shoulders and upper arms. I see a little progress with each day I do the flexibility exercises. I hope it will go away with work.

One legged squats? Yowza.

[Gliondrach]

Did you say you sometimes have lower back pain? Crunches and those arm and leg raises could exacerbate it, depending on what the cause is.

I didn't do any weight training yesterday. I wanted to give my back a bit more rest. I couldn't bend over the washbasin to rinse my face after shaving.

I did do a few tuck planches and L-sits throughout the day. Strangely, the L-sits don't hurt my back.

[Bowwowmeow]

I'm just very very stiff, in the back and the hips. I've been like this since I started the jogging in August though. I've been doing the crunches for almost a month, and I don't notice any worsening. I think I needed the flexibility exercises. I hope that all it is, anyway. Some of the crunches actually make my back feel better while I do them. I had difficulty bending down to start a fire in the woodstove this morning.

I will have to look up tuck planches and L-sits.

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lbs.) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Thirty minutes of 60/60s, with five minute warm-up and cool-down walks. It rained the whole time. :sigh:

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 3 minute hold, 1 rep.

Still seem to be doing ok. Still pushing myself to my utmost limits, but I am not sustaining any injury. My muscles are sore again, like they were when I first started, but I know that is to be expected and will go away soon.

[Bowwowmeow]

Getting to the point of being able to jog for half an hour without stopping, which is the goal of C25K, is very challenging. I sure hope it starts to get easier soon.

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lbs.) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
One twenty five minute jog, with five minute warm-up and cool-down walks.

Strength Training:
Dumbbell Squat - 10 lb. dumbbells
Step-ups - no weights
Lunges - no weights
Standing Calf Raise - one leg at a time, 10 lbs.
Knee Extension - 12 lb. ankle weights
Standing Leg Curl - 12 lb. ankle weights
Side Hip Raise - 12 lb. ankle weights
One Arm Row - 10 lbs.
Rear Lateral Raise - 10 lbs.
One Arm Triceps Extension - 5 lbs.
Upward Row - 10 lbs.
Overhead Press - 10 lbs.
Biceps Curl - 10 lbs.
Standing Fly - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 3 minute hold, 1 rep.

Aaaaahhhh. the step-ups and lunges are just killing me! :p

It takes too long, so next week I will be doing lower body strength training on MWF, and upper body strength training on TThS.

[Gliondrach]

I just did some interval training today. I WILL do weight training tomorrow. It will be the first in 16 days. I did a few pull ups today and found I can't do as many as I could. I also did a few L-sits, tuck planches and planche leans throughout the day. And my version of the iron cross progressions. I use two chairs instead of gymnastic rings.

[Bowwowmeow]

Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lbs.) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Double Aerobic Workout: I walked for 54 minutes. My leg muscles are beat from my first week of my new routine, and I thought I better play it safe. Though I have to say, walking up the hill is so butt-burning in itself, I found myself wondering how I manage to jog the same route. :p

I had to play crossing guard to a tarantula, who was halfway across the highway. He wasn't going very fast. He got a bit fussy when I coaxed him along with my foot. Raised his back section and flexed his spinnerets. Then he just flattened out and wouldn't move til I stepped a little further away. He kept wanting to go up the highway instead of across though, so I had to make him change his course. :p

I wished I'd brought my camera. There was a Buckeye butterfly teasing me too. He followed me up the hill, landing just a few feet away, then taking off when I got close, and flying around me in circles. I knew he was following me, because when I got to the top and turned back, he followed me back down a ways. :)


Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 3 minute hold, 1 rep.

Really looking forward to tomorrow. Total rest day. :)

[gabbles]

Good

[Bowwowmeow]

Thanks gabbles. :)


Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (no weights) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, no weights) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
One 25 minute jog, with five minute warm-up and cool-down walks.

Strength Training:
Dumbbell Squat - 10 lb. dumbbells
Step-ups - no weights
Lunges - no weights
Standing Calf Raise - one leg at a time, 10 lbs.
Knee Extension - 12 lb. ankle weights
Standing Leg Curl - 12 lb. ankle weights
Side Hip Raise - 12 lb. ankle weights

All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Cat and Cow - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 3 minute hold, 1 rep.


I have started a juice cleanse. I had doubts as to my ability to do my workout, especially the jog, but I did fine. I've read that people are able to maintain seven mile jogs on this cleanse, so we will see how it goes.

I am experiencing greatly reduced stiffness and pain already, compared to last week, too. I wasn't expecting such a degree of improvement so quickly. :)

[Gliondrach]

I did weight training 3 days ago (Saturday). The pull ups were all right. I couldn't do as many handstand press ups as I did the previous time. It was only later that I realised it was because I had done another pressing exercise before them. They had been the first pressing exercise I did the last time. I had to use a lighter weight in the single-leg squats. It will probably take me a couple of weeks to get back to where I was before my two-week enforced rest from weight training.

I am slowly improving in the tuck planche. I won't try to rush things.

[Bowwowmeow]

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lb. dumbbells) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Thirty two minutes of 60/60s, with five minute warm-up and cool-down walks.

Strength Training:
One Arm Row - 10 lbs.
Rear Lateral Raise - 10 lbs.
One Arm Triceps Extension - 5 lbs.
Upward Row - 10 lbs.
Overhead Press - 10 lbs.
Biceps Curl - 10 lbs.
Standing Fly - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Cat and Cow - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.

Fourth day of my juice cleanse. Doing ok. Had more energy for the uphill intervals. It felt for the first time like it was finally getting a little easier.

Saw lots of baby lizards all over the place too. :)

Oh and I saw the Swinette and her dogs too. They missed me yesterday, since I ran a different course. :p

[Gliondrach]

Swinette? I remember you mentioning dogs but not a swinette.

[Bowwowmeow]

Oh, here she is:

https://lh5.googleusercontent.com/-bBY2Xv0WfoU/Tn9i4r0ZeII/AAAAAAAAE1s/kvLVxeRTI8o/s400/Miss%2BPiggy%2B1.JPG''
https://lh4.googleusercontent.com/-q19vRnV3DWM/Tn9i4r6n4sI/AAAAAAAAE1w/-KOCLU2h3lI/s700/Miss%2BPiggy%2B2.JPG


https://lh4.googleusercontent.com/-Sl_nR-iUDNc/Tn9i5GMyECI/AAAAAAAAE10/C3q4WkCBcco/s700/Miss%2BPiggy%2B3.JPG

[Gliondrach]

She looks cuddly.

[Bowwowmeow]

Yeah she does. :)

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (no weights) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, no weights) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
One 25 minute jog, with five minute warm-up and cool-down walks.

Strength Training:
Dumbbell Squat - 10 lb. dumbbells
Step-ups - no weights
Lunges - no weights
Standing Calf Raise - one leg at a time, 10 lbs.
Knee Extension - 12 lb. ankle weights
Standing Leg Curl - 12 lb. ankle weights
Side Hip Raise - 12 lb. ankle weights

All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Cat and Cow - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 3 minute hold, 1 rep.

And this is Day 5 of my cleanse. I actually made it a little further on my jog too, so that is a bit of progress.

[Bowwowmeow]

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lb. dumbbells) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Thirty two minutes of 60/60s, with five minute warm-up and cool-down walks.

Strength Training:

One Arm Row - 10 lbs.
Rear Lateral Raise - 10 lbs.
One Arm Triceps Extension - 5 lbs.
Upward Row - 10 lbs.
Overhead Press - 10 lbs.
Biceps Curl - 10 lbs.
Standing Fly - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 3 reps.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, three reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Cat and Cow - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.

Sixth day of my juice cleanse.

[Bowwowmeow]

Sorry I got busy and forgot to update! I took two rest days on Saturday and Sunday.

Today I did:

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lb. dumbbells) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, no weights) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Thirty four minutes of 60/60s, with five minute warm-up and cool-down walks.

Strength Training:

One Arm Row - 10 lbs.
Rear Lateral Raise - 10 lbs.
One Arm Triceps Extension - 5 lbs.
Upward Row - 10 lbs.
Overhead Press - 10 lbs.
Biceps Curl - 10 lbs.
Standing Fly - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Diver's Stretch - 30 second hold, 1 rep.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, 1 rep.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, one rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Cat and Cow - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 1 minute hold, 1 rep.

Yesterday:
Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (no weights) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, no weights) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
One 28 minute jog, with five minute warm-up and cool-down walks.

Strength Training:
Dumbbell Squat - 10 lb. dumbbells
Step-ups - no weights
Lunges - no weights
Standing Calf Raise - one leg at a time, 10 lbs.
Knee Extension - 12 lb. ankle weights
Standing Leg Curl - 12 lb. ankle weights
Side Hip Raise - 12 lb. ankle weights

All done in three sets of twelve reps.


Flexibility:
Diver's Stretch - 30 second hold, 1 rep.
Shoulder Roll - 3 sets of 3 reps. in each direction
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, 3 reps. each side
Stick 'em Up - 3 sets of 20 reps.
Tower - 30 second hold, 1 rep.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Tree - 60 second hold, 1 rep. each leg.
Clasped Hand Head to Knee Forward Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend into Triangle - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Side Leg Raise - 1 set of 10 reps. each leg
Camel - 1 minute hold, 1 rep.
Cat and Cow - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.

Last day of my juice cleanse.

I'm down ten pounds now. :o)

I used my heart rate monitor today. Jogging in my target heart rate zone. I'd been using a perceived intensity method of determining my heart rate, which I am glad to say is pretty accurate. My pace at this time is a 17.5 minute mile. Not spectacular, but I am still proud. My recovery rate is normal too, so my heart isn't in any danger.

So by next week I won't be running 5k or three miles in thirty minutes. More like one and three quarters miles. But that's ok. Gives me another goal to work toward in November. I'll be glad to just be able to jog for 30 minutes without stopping, no matter how far I get. :o)

I just wish it didn't feel like such hard work on my legs. Maybe dropping more weight will help that a bit. I still get that feeling after the first two minutes that I won't be able to carry on.


I did my heart rate recovery again, since I didn't do it properly yesterday. My heart is quite fit. There is a 37 bpm difference between the max I stopped at and what it slowed down to after 2 minutes. I didn't realize you were supposed to stop moving completely. I kept walking yesterday while I waited. I also seem to be running at a higher target zone than that for my age group.

Interesting though; I could not get into my target zone the whole way back down the hill. Downhill jogging is apparently just too easy. I guess I will stick to the main highway from now on.

[Gliondrach]

I wasn't very pleased with my upper body weight training today but I was more than pleased with the single leg squats. I am getting back to my former leg strength. It's exactly a week since I last did weight training and that one was also a week after the previous one.

[Bowwowmeow]

I haven't been pleased with my upper body weight training most of this month, til today. I might have increased to ten pound dumbbells a little soon.

This week is my last week on C25k. Doing 30 minute runs.

I am not satisfied with my flexibility training either. I need lots more stretches for my back and hips, and less for my legs. My arms and shoulders still need work too, though a full range of motion is almost back. The flexibility is the most challenging portion of my workout.

I have decided to enter next year's Bay to Breakers race. It's in May, and it takes place in San Francisco. I looked at the website today. I had no idea it's been held every year since 1912. It's a 12k race, and there is a hill at the beginning. I should drive the route next time I go to see my family, and see how the steepness compares to my hill.

[Gliondrach]

Be careful with your back stretching. The lumbar spine is not supposed to be very flexible - especially in twisting motions - according to some specialists.

Years ago, did you ever dream that you would enter a race?

[Bowwowmeow]

No, never in my whole life. :p

[Gliondrach]

No, never in my whole life. :p

:rock:

I haven't used my ab wheel yet. My back was too painful when I tried it the day it arrived. I think I'll give it a try later. It is in the spare bedroom and the whole room now has a rubbery smell. I should have put it on the front balcony.

[Bowwowmeow]

New fitness plan for November:

Functional Fitness:
Basic Crunches
Arm and Leg Raises
Twisting Trunk Curl Crunches
Push-ups
Upper Abdomen Crunches
Shrug Roll
Reverse Crunches
Heel Raises
From Bob Greene's Total Body Makeover: An Accelerated Program of Exercise and Nutrition for Maximum Results in Minimum Time


Aerobic Training:
Couch to 5k completed last month, so I will be alternating thirty minute jogs and twenty minute jogs, six days a week.


Strength Training:
Lower Body Workout:
Dumbbell Squat
Step-ups
Lunges
Standing Calf Raise
Knee Extension
Standing Leg Curl
Side Hip Raise
All to be done in three sets of twelve reps.

Upper Body Workout:
One Arm Row
Rear Lateral Raise
One Arm Triceps Extension
Upward Row
Overhead Press
Biceps Curl
Standing Fly
All to be done in three sets of twelve reps.

From Dr Miriam Nelson's Strong Women Stay Young and Wini Linguvic's Body Change.


Flexibility Routine:
Head Cross
Sideways Head Clasp
Shoulder Roll
Pendulum
Shoulder Hang
Backward Bend
Forward Bend and Hang
Clasped Hand Head to Knee Bend
Clasped Hand Forward bend
Kneeling Crescent Moon
T-shape Twists
Standing Twist
Head to Knee Stretch
Pelvic Thrust
Sitting Spinal Twist
Spine Rolling
Butterfly
Camel
Cat Arching
Child Pose
Corpse Pose

From The Supple Body: The Way to Fitness, Strength, and Flexibility by Sara Black.

Not too much has changed, just the jogging and the flexibility. I may add new strength training moves in December. I won't be increasing weights til mid-November. I might also increase some of the reps. and sets of the calisthenics in December. The reverse crunches in particular are getting a lot easier now.

Short term goals are to increase my pace - I am currently jogging a seventeen minute mile, and to improve my flexibility.

Long terms goals are to lose the rest of the weight I want to lose, and to run next year's Bay to Breakers race in San Francisco.

Even longer term goals are to hike the Yosemite Falls trail, and to hike up Half Dome.

[Bowwowmeow]

So for today I did:

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (10 lb. dumbbells) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, no weights) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Thirty minute walk and twenty minute jog. I walked for twenty five minutes up the hill, jogged for twenty minutes down the hill, and walked to cool down for another five minutes.

Strength Training:
One Arm Row - 10 lbs.
Rear Lateral Raise - 10 lbs.
One Arm Triceps Extension - 5 lbs.
Upward Row - 10 lbs.
Overhead Press - 10 lbs.
Biceps Curl - 10 lbs.
Standing Fly - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Shoulder Roll - 3 sets of 3 reps. in each direction
Pendulum - 10 reps., 1 set
Shoulder Hang - 60 second hold, 2 reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Clasped Hand Head to Knee Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
T-shape Twists - 30 reps, 1 set
Standing Twist - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Pelvic Thrust - 10 reps., 1 set
Sitting Spinal Twist - 30 second hold, 1 rep.
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Camel - 1 minute hold, 1 rep.
Cat Arching - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 1 minute hold, 1 rep.

It was good to get back on the road after a three day break. :)

[Gliondrach]

Interval training yesterday. Weight training today. Again, not too happy with the upper body training but again exceeded my recent reps in the single-leg squats. I am currently using a 30lb dumbbell. I was using a 42.5lb one a few weeks ago. But wasn't doing as many reps as I do with the 30-pounder. I want to do at least three reps with a 50lb dumbbell within the next 5 months. I will try 40lbs in my next session or perhaps the one after that. My left leg was slightly weaker than the right. Actually, it's the left sacro-iliac joint that causes the weakness-ish.

I did some tuck planche holds after doing the upper body training and saw improvements in the times I held them. Not great but I'm happy with them: 16 seconds in the first set. Then 5 sets of 10 seconds each. One minute rest between sets.

[Bowwowmeow]

Functional Fitness:
Basic Crunches - 3 sets of 25 reps.
Arm and Leg Raises - 3 sets of 15 reps., on each side.
Twisting Trunk Curl Crunches - 3 sets of 25 reps.
Shrug Roll (no weights) - 3 sets of 15 reps.
Upper Abdomen Crunches - 3 sets of 25 reps.
Heel Raises (done on step, 10 lbs.) - 3 sets of 15 reps.
Reverse Crunches - 3 sets of 15 reps.
Push-ups - 3 sets of 25 reps.

Aerobic Workout:
Forty minute walk and thirty minute jog. I walked for thirty five minutes up the hill and jogged for thirty minutes down the hill, and walked to cool down for another five minutes.

Strength Training:
Dumbbell Squat - 10 lbs.
Step-ups - 0 lbs.
Lunges - 0 lbs.
Standing Calf Raise - 10 lbs.
Knee Extension - 10 lbs.
Standing Leg Curl - 10 lbs.
Side Hip Raise - 10 lbs.
All done in three sets of twelve reps.

Flexibility:
Head Cross - 3 reps.
Sideways Head Clasp - 20 second hold, three reps. each side
Shoulder Roll - 3 sets of 3 reps. in each direction
Pendulum - 10 reps., 1 set
Shoulder Hang - 60 second hold, 2 reps.
Backward Bend - 20 second hold, 1 rep.
Forward Bend and Hang - 90 second hold, 1 rep.
Clasped Hand Head to Knee Bend - 30 second hold, 1 rep.
Clasped Hand Forward Bend - 20 second hold in each position, 1 rep.
Kneeling Crescent Moon - 30 second hold, 1 rep.
T-shape Twists - 30 reps, 1 set
Standing Twist - 30 second hold, 1 rep.
Head to Knee Stretch - 30 second hold, 1 rep each leg
Pelvic Thrust - 10 reps., 1 set
Sitting Spinal Twist - 30 second hold, 1 rep.
Spine Rolling - 1 minute hold
Butterfly - 1 minute hold, 1 rep.
Camel - 1 minute hold, 1 rep.
Cat Arching - 10 second hold, 3 reps. each position
Child Pose - 1 minute hold, 1 rep.
Corpse Pose - 1 minute hold, 1 rep.

I hurt my foot a little doing the heel raises, so I had to rest before my run. The run went well, but it took a lot out of me. I walked up the hill as fast as I could, and it was harder walking up the hill than it was running down.

My foot is fine now.

And my incline bench arrived today. I will put it together tomorrow. :)

[Bowwowmeow]

I've been absent, so I won't flood the thread with old updates. I did find some guidelines to follow in using my inversion board.

Simple guide for beginners

First 2 Weeks: Adjust the table to go to 20-30 degrees for 1 to 2 minutes, once or twice a day. Slowly increase your time until you become comfortable with the process and the position. The best way to tell if you're getting used to the inversion table is whether or not you can relax while you're using it.

Partial Inversion after 2 weeks: This is considered anything up to 60 degrees, which is parallel with the rear legs of the table. See if you can work your way up to 15 minutes, once or twice a day. There are two basic ways to invert:

Static inversion: This is when you hold yourself at the desired angle and do not move from that position.
Intermittent Inversion: This involves using a rocking motion, alternating 20 to 30 seconds in the inverted position and 20 to 30 seconds in the upright position. Some people believe that it is the pumping action that delivers the best results. You will have to experiment to see which way is most comfortable and works best for you.

Full Inversion after 2 weeks: This is when your body is completely upside down and hanging freely. Full inversion is the position you need to be in to do the 5 "ultra" exercises listed above. The amount of time you spend is up to you, but 5 to 15 minutes twice a day is recommended. The amount of time it takes for you to tolerate full inversion will depend on your ability to accommodate to the position; everyone is different so go slow.

One Last Safety Tip

While inversion has been proven to be beneficial, it is best to start slow—that is, at a low angle for short amounts of time. Going straight into full inversion will make you sore. So please resist the temptation to go into full inversion day one.

One last success tip

Be patient and consistent with its use, the inversion table is a device that can be used for a lifetime to support optimal health. Make a habit of using inversion therapy on a consistent basis, the research supports the use and your body will reap the benefits.

References:

1. Sheffield, F.: Adaptation of Tilt Table for Lumbar Traction. Arch Phys Med Rehabil 45: 469-472, 1964.

2. Nosse, L.: Inverted Spinal Traction. Arch Phys Med Rehabil 59: 367-370, Aug 78.

3. Gianakopoulos, G, et al: Inversion Devices: Their Role in Producing Lumbar Distraction. Arch Phys Med Rehabil 66: 100-102, Feb 85.

4. Ballantyne, Byron, et al: The Effects of Inversion Traction on Spinal Column Configuration, Heart Rate, Blood Pressure, and Perceived Discomfort. Jour of Orthopedic Sports Phys Ther. 254-260, Mar 86. 5. Kane, M, et al: Effects of Gravity-facilitated Traction on Intravertebral Dimensions of the Lumbar Spine. Jour of Orthopedic and Sports Phys Ther. 281-288, Mar 85.

6. Goldman, R, et al: The Effects of Oscillating Inversion on Systemic Blood Pressure, Pulse, Intraocular Pressure, and Central Retinal Arterial Pressure. The Physician and Sports Medicine. 13: 93-96, Mar 85.

7. Dimberg, L, et al: Effects of gravity-facilitated traction of the lumbar spine in persons with chronic low back pain at the workplace.



And here is a photo of it, in my living room. I don't usually use it in the living room, but the living room is the most photogenic at the moment. :p

http://1.bp.blogspot.com/-JDuay8EbQ2A/Trwz7ASbyrI/AAAAAAAABbk/MP5sQ9uPEy8/s1600/Inversion+Board.JPG

[Bowwowmeow]

Oh, November 9th was my 100th day!

:fireworks10:

[Gliondrach]

I didn't know your back was giving you that much trouble. Holding on to a pull up bar and just letting your spine relax - either with your feet on or off the ground - can feel good for the lumbar area. And you will get used to being upside down. When I first started doing handstands it felt strange and uncomfortable being upside down (or downside up) but it feels quite natural now. Well, it did. I haven't done any for quite a while.

[Bowwowmeow]

I haven't got a pull-up bar. I may set one up in the future. I took to hanging upside down on this thing like a fish to water though. I loved it immediately, and did way too much of it, according to the beginner's program I looked up, but I haven't suffered for it.

I even find that I prefer it without shoes, though the advice says to wear athletic shoes while using it. It feels more comfortable without them, though I did have to adjust the foot holds to their smallest setting, and shorten the height adjustment by an inch. It feels quite natural and enjoyable. I would like it whether my back needed it or not. :)

[Gliondrach]

I will easily be able to do single leg squats carrying an extra 50lbs by the end of March. I've been doing 3 reps with 40lbs in the last two training sessions. But my left leg is weaker than my right, probably due to my back injury. I can feel the strain in the left hip and left side of the pelvis when I am in the full squat position on the left leg and as I start to stand up. I can only do 3 reps in the first set. I only manage 2 reps in the next 2 or 3 sets. And then I reduce the weight to 30lbs and do a couple of sets of 3 or 4 reps. Then a couple of bodyweight sets. I did 7 reps in each bodyweight set in the last session, which was on the 15th. I will do weight training tomorrow but I think I will do only partials with a heavier weight.

I am pleased with my progress. The same can't be said about my upper body training.

[Gliondrach]

I was supposed to do weight training yesterday but didn't. I was going to do it today but noticed a sharp pain in the right kneecap region this morning when I came down the stairs. Not too bad but not too nice, either. So I decided to do interval training today instead. I walked downstairs after it and there was only a dull ache, hardly noticeable, in the same place. I will warm my knee up thoroughly tomorrow before I do weight training.

Just to test it, I did a couple of single-leg squats with each leg after my bath. No pain in the right knee. Just a bit of an ache at the top of the left fibula. I damaged this a week or two ago when I fell on my knees during tuck planche practice.

I did weight training on the 20th. I did some Romanian single-leg deadlifts. I only used a light weight - 30lb - but it really made my lower back ache. It shouldn't have. The main muscles that are used are the glutes and hamstrings - not the lower back muscles. I could only do 10 reps in the first set, 8 in the second and 6 in the third. I could have done more with the right leg but the left was weak. More likely, the left hip was weak. Then I tried to do single-leg squats. With 40lb I only managed 2 reps and decided not to try another set. It had been a real struggle with the left leg. I tried with 30lb but couldn't get up again when I squatted down with my left leg. I then tried to do bodyweight ones but my left leg was too painful. The Romanian deadlifts had really weakened my left sacro-iliac joint.

I will do single-leg squats first tomorrow. I might or might not do some Romanians afterwards.

[Gliondrach]

Just a dull ache in the right knee when I first came downstairs this morning but it had disappeared an hour later. When I say it had disappeared, I don't mean my knee disappeared. The ache disappeared.

I did weight training earlier this evening. After doing pull ups I did tuck planche holds. The tucks must have tired my muscles a bit because, when I did the first pressing exercise, I didn't do as many reps as I know I can do. I also strained my left sacro-iliac joint, which made my left leg feel weak. I thought I wouldn't be able to do any single-leg squats because of the weak feeling.

I next did a couple of other pressing exercises. One of them usually makes my left shoulder ache but didn't this time. The flexibility work I am doing for my shoulders must be having an effect.

I then did the single-leg squats. I managed to do 3 reps with each leg with 40lb but the last one with my left leg was extremely difficult and my whole hip area and lower left back felt weak. I then struggled to do 2 reps in 2 more sets. Then reduced the weight and only just managed to do 2 sets of 3 reps. Then bodyweight only and did 1 set of 6 and 1 set of 4. I can do better. I need to do something to strengthen my left sacro-iliac joint.

[Gliondrach]

I did weight training today. The first time in 12 days. And the time before that had been 6 days earlier. I wasn't happy with the pull ups. I wasn't happy with the single-leg squats, either. The 40lb dumbbell felt heavy on the left leg reps. My left sacro-iliac joint made the leg weak and I had to fight to stand up again after squatting down. The 30lb one wasn't much easier. Even the bodyweight ones were not up to my usual standard. I must stick to my schedule of weight training twice a week.

The interval training is going well.

[Bowwowmeow]

I haven't posted my December routines yet. Not sure if it is boring people. :p

I registered for the Bay to Breakers race today though. *takes a deep breath*

They have a training program available for ten bucks, so I got that along with the registration.

[Gliondrach]

Did you ever manage to do 100 press ups without a rest between them?

[Bowwowmeow]

I never tried. I am presently doing 90, but in three sets, with rests between.

[Gliondrach]

I did weight training today. I decided to start the single-leg squats with bodyweight. Normally, I will do them with extra weight and finish off with bodyweight. I didn't do as many as I have done in the past but it wasn't a bad number. My right leg felt weaker in the last few reps. When I hold an extra weight it is my left leg that's weaker. This must be because the weight in my hands is transferred down my spine, through the sacro-ilac joint (SIJ) and down the leg I'm using. The left sacro-iliac wotsit is the weak point.

I will have to rig up some sort of belt to carry weights on my hip so the extra weight is not transferred down my spine from my hands. This extra leverage on the left SIJ must be causing the trouble. I could probably arrange a weight disc at the back and one on each side.

I should also start doing one single-leg squat frequently throughout the day, on three or four days a week. If I am to be on 50lb by the end of March I will need to do this with 40lb. But 40lb puts a lot of strain on my left SIJ.

[Bowwowmeow]

I got my first week of training for the Bay to Breakers race emailed to me today. I am surprised. It's a lot less than I have been doing. Maybe I have been over training. I will give this a try and see how I do. I actually haven't been running, but walking each day, for the past few weeks, on account of a health setback. I think I am ready to give this a try tomorrow.

https://lh3.googleusercontent.com/-T_hRgpqfJBw/Tu6IkGGgYSI/AAAAAAAAAvM/1xyHYzBoOxg/s640/Jogging%252520training.png

[Gliondrach]

You should be able to manage that. What will you be doing for the Cross Training?

[Bowwowmeow]

I don't know. I don't own a bike, an elliptical machine, or a pool, and I can't join a gym.

[Gliondrach]

I would do a few sets each of squat thrusts, side leg raises (very quickly) burpees and squat jumps.

[Bowwowmeow]

I've been blogging my workouts for a while now. Feel free to follow my blog, anyone who is so inclined. :)

http://thelauraplan.blogspot.com/

[Gliondrach]

Nitram tried to post a comment but kept getting the blogger sign-up page. You would think it would let someone post a comment with their gmail account. And his picture doesn't appear in your followers' section.

[Bowwowmeow]

I see an icon for Nitram in my followers list. You can sign up for a blog account without having to write a blog though. I am not sure why they won't allow Google friends to leave comments without making a Blogger account as well.

[Gliondrach]

I wonder why my picture doesn't appear there? It's a good one. Perhaps I will get a b logger account. I might use it to rant about certain things.

[Bowwowmeow]

I'm not sure. It looks like you just don't have a picture. If you have a good one you should put it up. :p

Blogs are good for rants, though I don't have any rants in mine. I also have a recipe blog. I should mention it in a more appropriate thread though. :chef:

[Gliondrach]

I tried to start a blog but they wanted my 'phone number. They aren't getting it. I didn't have that trouble when I started my other blog.

[Bowwowmeow]

Google constantly asks for a mobile number in all their "products", and the asking puts people off. It is totally optional though. Just doesn't look like it is. Someone I know refused to make a gmail address because it looked like they were demanding a phone number, but I made one to test it and I got a new gmail address without putting my number in.

[Gliondrach]

Thanks, I'll give it another try. I still can't see how to make my picture public - I've looked at all the settings. Oh dear. How sad. Never mind. Which is an appropriate response in the circumstances.

For interval training today I tried a new method. Well, I tried it yesterday but not as fully as today. I usually do 4 sets of 60 squat thrusts, 4 sets of 60 side leg raises and 4 sets of 12 burpees. All done very fast with fast-ish running on the spot between each set. I did a more circuit-type yesterday. I did 1 set of squat thrusts followed by 1 set of side leg raises. Ran on the spot a bit and then did it again to do 5 sets in total.

Today I did the squat thrusts, side leg raises and burpees as one circuit to make 1 set. I did 4 sets. I did ordinary squat thrusts instead of the cave bear squat thrusts I usually do. Ordinary ones are where the base of your hands on the floor are about level with your eyes. The cave bear ones are where your hands are stretched out as far above your head as you can manage. I wouldn't have been able to do this circuit type with cave bear squat thrusts. Normally, I do the exercises in about 14 minutes. Doing it this circuit way took me 10 minutes and 30 seconds. But I was gasping for breath every second of that time. I think I'll alternate them with the ordinary way because I want to do the cave bear SQs now and again.

Doing hard interval training is better for general fitness than jogging along for 30 or 40 minutes - it's like an almost continuous sprint.

[Gliondrach]

The last time I did weight training I used a much heavier weight in the single-leg squats but only squatted down to just below parallel. I used the same weight today but did one more rep in each set. The weight is two-fifths of my bodyweight. I was huffing and puffing the last time but today - especially after the second set - I could hardly get my breath. Just one extra rep made all that difference. I am going to continue doing these partial reps with a heavy weight for the next few weeks but will do two less reps in each set and probably add an extra set. After I'd done that I did three sets of bodyweight reps for the full range of motion. This is better for my back.

My left leg felt stonger than the right.

[Gliondrach]

In weight training today, in the single-leg squats, I decided to do a few fewer reps. Last time I did 7, then 5, then 4 with each leg. I used the same weight today but intended to do 4 sets of 5. I only did 3 sets of 5 and was breathing almost as hard as the last time. Then I did 2 sets of 3 - although I had intended doing 3 sets. Then 2 sets of bodyweight ones. I will keep this up for the rest of the month and then try full-range-of-motion reps with 40lb again. It should feel easier and, if it does, I'll increase the weight.

And I completed the interval training yesterday in only 9 minutes and 40 seconds.

[Gliondrach]

I did upper body weight training on the 24th. As I am having difficulty increasing my reps in the pull ups I did the reps in ladders. I will do this again today. Ladders are where you do 1 rep, rest a few seconds, 2 reps, rest a few seconds, 3 reps, rest a few seconds and so on until you can no longer increase the reps. And then you start reducing them each time until you get back to one.

Then wait a couple of minutes and do it again. And then again.

My biceps were burning after doing them. This shouldn't happen as I was doing them with my palms facing away from me and the biceps aren't so much involved as when the palms are facing me.

I don't do the pull ups as efficiently as I should because I rely on my arms to do most of the work. I should 'engage' my latisimus dorsi muscles more than what I do but it doesn't feel right. Perhaps my hands are too close together but I can't get them any further apart because my pull-up bar is in a doorway and that limits how far apart I can place my hands.

I have started doing handstand press ups again but didn't manage as many as I used to do. And after doing 4 sets of them I did 3 sets of holding a handstand as long as I could. Which wasn't as long as I used to do, either. This was with my feet against a wall.

I did the single-leg squats the day before (the 23rd) and added an extra 10 pounds - still only going down to parallel. The last few reps in each set were very difficult - especially with the left leg. This new weight is nearly twice what I was using in full-ROM (range of motion) squats. I then did 1 set of bodyweight SLS. I will probably use this weight again today. Or I might use a lighter weight for higher reps. I won't try full ROM with extra weight until next month.

If I don't post somewhere on the forum within the next few hours it will probably mean I have collapsed in a heap.

[Gliondrach]

Damn! I couldn't do any single-leg squats. I held the weight and sank down on my left leg but knew I wouldn't be able to get back up again. My left sacro-ilac joint was very sore. I then tried just going down to parallel with the same leg (so my upper leg was parallel with the floor) but I couldn't do that either. I decided not to do any bobyweight ones.

I was quite happy with the upper body exercises except the pull ups. I didn't manage to do any more than last time.

[nwsailorgirl]

I will take your last post on this thread as an indicator you did NOT collapse in a heap or if you did you managed to really.
Keep up the good work.

[Gliondrach]

Well, I nearly collapsed in a heap when I was doing handstands for as long as I could hold them. My arms and shoulders were already tired and I could feel my left arm weakening. So I had to come down sharpish or I would have collapsed in a heap. I don't want to fall on my head again. This happened last year or the year before. I was practising what is known as a negative press to handstand. That's what I call it. I don't know what happened but either my arms gave way or I overbalanced. I fell straight down on to my head. I was dazed for the rest of the day and half the next. :updn:

I won't try that again until I have folded my quilt in a plastic bag and put it under my head to act as a cushion if I fall again.

[Gliondrach]

I haven't done any weighted single-leg squats since 23rd January. My lower back or left sacro-iliac joint were too painful on the 28th to do any. I've been doing squats with both legs a few times each day for the past few days and intend trying some SLS tomorrow. I will just start off with bodyweight and, if everything feels all right, will hold a dumbbell to do a few more sets. I did do some bodyweight ones a couple of days ago but experienced a pain in my left leg high up at the back. It could have been from the hip joint or the sacro-wotsit. I stopped as soon as I felt it. I haven't felt any pain today - except for the odd twinge in the lower back.

I might not be able to do them with 50 pounds before the end of March - which was my goal. It doesn't matter. It only means I'll have to wait a bit longer to do it. :rock:

[Gliondrach]

Just done some weight training. The last time I did any was last month on the 28th. That was only upper body. The last time I did any for my legs was on the 23rd. I wanted to rest my back so waited until today.

I wasn't happy with the pull ups but the rest of the upper body exercises were very acceptable. After them it was time for the legs. I was a bit apprehensive when I did the first single-leg squat. I carried an extra 30lb. I did 4 reps in the first set. Then 1 set of 3 and 1 set of 2. :cheer: I rested 60 seconds between each set.

I could have done a bit more with the right leg but the left sacro-iliac joint felt weak and I stopped each set when it began to ache. In fact, I wouldn't have been able to do any more with the left leg because I could feel the weakness setting in. Then I did 3 sets of 5 reps each with just bodyweight. No weakness in the SIJ during them.

I had hoped that I'd be able to do the SLS with 50lb before the end of March but trying to do that could be dangerous for my left SIJ. I will just plod along increasing the reps until I can do 8 with 30lb and then gradually, very slowly, increase the weight. I hope to be on target by the end of the year but if I'm not it will just be too bad. I don't want to go back to be bent and twisted and in constant pain and frequent agony. But I don't want to lose my strength, either. It will be a careful balancing act. :eat:

The sacro-ilac joints are where the sacrum joins to the top of the pelvis. I think there is something wrong somewhere with my left one. Possibly with the ligaments - too tight or too loose. Or the joint itself might be malformed. The ligaments are said to be so strong that the bones will break before they do.

[Gliondrach]

In weight training today I did a bit better in the pull ups. I was very pleased with the single-leg squats: I did more reps than last time with the same weight and then did a few sets of bodyweight reps. Then finished off with the weighted ones again. My left sacro-iliac joint felt all right except for just a bit of an ache at the end of the third weighted set when I was doing it with my left leg.

[Gliondrach]

Very pleased with my weight training today, especially the pull ups and SLS. It is a week since I last did any but felt very energetic and strong. Perhaps it's the spring-like weather.

I did dumbbell lateral arm raises today to mainly target my deltoids. My shoulders aren't getting enough work at the moment and these target them. These are the nearest I do to an isolated movement. I prefer exercises that target more than one muscle at a time but these are useful. I only used light dumbbells.

[Gliondrach]

Another good weight training session yesterday. I did even better than last time in the pull ups and the SLS.

[Gliondrach]

I have started doing pull ups a different way. I now do L-sit pull ups (or L-pull ups). They are much harder than ordinary ones. I couldn't do even one the first time I tried. Then I tried again and managed one. Later that day or the next, I did 5 but only just. In my last weight training session I did them in triples - 3 reps and 60 seconds rest before doing another 3. I only managed to do this 4 times before having to reduce the reps to 2. And I only did that twice. I will be doing weight training again soon. I think I will do triples again and hope to do it 5 times. And perhaps do doubles 3 times.

There's a psychological edge to it as well. If the bar gave way I would crash down straight on my pelvis from a height of about 4 foot.

I must make sure the bar is as secure as I can make it. I found 9 pieces of wood yesterday. Each is 54 x 3 x 0.5 inches. I'll screw 4 pieces on each side of the door frame to come up to the place where the bar goes. I'll cut them so in total each side is about 76 inches long.

[Gliondrach]

I did six triples - two more than last time. I then intended doing some doubles but only managed one rep. :o

I can feel the fatigue in the upper back that these L-pull ups cause. Normal pull ups don't seem to hit that area so hard.

In the previous weight training session - last Sunday - I couldn't do even one weighted rep in the single-leg squats because my left sacro-iliac joint was sore. So I did a few sets of bodyweight ones and then did some single-leg Romanian deadlifts with a light weight - 20lb.

I did both weighted SLS and SLRDL today. I did the SLRDL with 35lb. This might not seem very heavy but I was out of breath after doing 10 reps with each leg. I only did 7 reps in the second and final set. My upper glutes were sore. But there was no discomfort in the left SIJ.