Thanks Beeps! I dropped by your thread as well today. You are rocking the house!
A side note, to all the workouts, using the post driver to set fence posts, is much easier this year. I use t-posts to support my tomatoes, 1 post, old panty hose to support plant to post.
I have to dress up tomorrow for a wedding, yikes! Took some pics in my pitiful 3 dresses. Give me a few minutes, I'll upload them!
My favorite is the black & white but the red looks nice too. They both show off your shoulders.
Thanks, I like the black and white best too, plus it's more comfy, it's supposed to be 90 here today and that red dress is a heavier material and will be HOT to wear.
Did a new pb at workout today. DB 2 point rows, 45#'s. Didn't mean to but some snobby guy was hogging the 35 pound ones so, I figured what the heck, give 40 a go, not bad, so hit the 45's for the last set.
Reverse lunge, 1 dumb bell on shoulder
4 sets, 4 reps each
BD 2 point row
DB push press, still struggling with this
We have a machine for that, 4 sets, holding each move for 4 counts.
Incline reverse crunch, couldn't get to a bench, gym really busy,
4 sets of 4 holding each move for 4 counts.
Nice. How was the wedding?
The wedding was very, nice. Short too!
Today's wo. Last A in S6
chin ups 5
uh lat pulldown, 1003'sx12
Split squats 60#'s 2 sets, 10 reps
Push ups 2 sets 15
Incline reverse crunch 2 sets, 10
Did side flexions on Swiss Ball 10 each side,
Then had to beat it back to work.
If the weather isn't going to be to crappy and stormy, I'm going to make the 30 mile drive to see my son, he has the school gym open for the high school kids tonight. Looking for a little critiquing on form.
Did my last S6 wo today, after 3 hours in the garden. Woof!
Going to skip the details, for another day. There was a guy in the gym, I've never seen before. He was deadlifting. OMG! Short guy, probably about 5'8" and built like a brick out house! I knew he was lifting a lot, but when I was done I looked his way and about fell over. 445 pounds! I just stood and watched. After he lifted it, he turned around and I just smiled that, "wow, I'm impressed" smile. He did smile back.
When I finished my wo, I threw in a few DL's for fun, and picked 145 as a new PB, great for me, but still wow impressed by 445.
Did make it up to hang out with my son and get some tips for back squats with the barbell. Dang, my hips are stiff. He gave me some good tips as far as bar placement, and such. He said it helps to find a spot, high up on the wall to look at to help keep your head up and back in proper alignment. He's such a crack up, he said "Mom, you gotta get your shoulders back and stick your boobs out!"
Gotta give the kid credit, he has a bachelors in human anatomy, a radiology tech degree and now high school science teaching degree and coaches football as well. He was re wrapping some shoulder support for one of his players while helping me. Glad it's a small community and we all know each other or the poor player would have probably been mortified when Dale told me to stick my boobs out.
I also had him work with me on doing power cleans. This is an exercise, that would benefit me greatly with my job at the veterinary hospital. I do a lot of it, lifting dogs from the floor to the exam table. So being able to work on it in the gym will be very helpful. Currently I can huck up to a 70# dog, but struggle with anything bigger. That's if the dog does not protest, but that's another story. There are other folks there to help if needed.
I do have to say, all the time spent lifting this winter has been very beneficial as far as the garden goes. Straightened out my fence and built 2 new vertical trellis's this morning. This involved driving 6 steel t-posts with a my father in laws home made post driver which weighs a ton. Basically, the driver is a 3 inch steel pipe with handles, it's about 3' long, you stuff it over the post, tip the post up into position, and then drive it into the ground, by raising the driver and then slamming it down, repeatedly until post is properly set. It's a work out no matter how you look at it.
I'm impressed by your 145 DL, janell....you got me beat, for sure!!
I totally bombed my first wo of S7. My oldest son, who is a state trooper, and a SWAT sniper was on a SWAT call. At the location of the call, a police officer had already been shot, then it came over the news, that a SWAT officer had been shot. It was several hours, before I knew he was ok.
The day of the SWAT call was not a scheduled day for me to wo and SWAT was still at the scene when I went to bed. In the morning, I found out that the hostage had escaped and SWAT had entered the building and shot the bad guy. All the officers and the hostage were not seriously injured and will be fine.
Needless to say, when I went to wo the next day, I was still stressed out. I made it thru 2 sets and gave it up and left. That was Wednesday. I went back Fri after work and did wo 2 and made it all the way thru, OMG! But I needed to do that.
Here is a link to some of the call, hope it's still up, it's on one of the local radio stations, my son is the one in the camo pants. I'll try to look for another one, or post a couple pics.
Art is on the far right in the link below.
So, anywho, my boss is gone all week this week, which is great, I'll be able to get in some extra gym time, as he told me and the vet tech, since we won't have much to do, to take some time off, not take it off our vacation and do whatever we want to do! I'll also be able to get in some extra garden time! Water and mulch my 34 tomato plants, 20 peppers, beans, cukes, okra, melons, onions, carrots and so on.
You're going to have a GREAT week! Good for you, janell.
I did rock S7 wo 2. Had the time.
Today I had the afternoon off and since I had a Weight Watcher meeting at 5, hit the gym at 4.
Big mistake, little did I know they moved the lunch time "mix it up" class to 4.
Gym full of mix it up folks, trainer and others working out. Not enough room or equipment.
The anorexic lady with the huge fake boobies dang near melted down, when I went to get two of those aerobic steps to do lunges.
She, and the rest of the class, needed to do jump ups with all 5! There is only one set. Trainer, intervened, and I ended up with the crappy step for the wimps who can't reach the chin up bar.
I took the step, and the dumbells I needed and went to the elite fitness room and stayed there and finished that part. Did not venture back to the weight room until I needed the barbell.
Mind you, I don't mind sharing, but give me a break, we all pay for the use of all of the equipment.
Anywho, I did struggle a bit, but did have a good workout.
Weight down a pound this week, and pair of jeans I could not wear 3 weeks ago, FIT!
Originally Posted by "janell":26ov758m
Stage 7 WO one, a bad day. Plus, working on form/feet postioning on the barbell squats, they just feel very awkward to me.
2 sets, 6 repsx the bar
Lunge, rear foot elevated
2 sets, 15 reps, set 1 20# DB's, set 2 15# db's
Pushups 2 sets, 15 reps
BB Romanian DL
2 sets, 15 re ps, 65 #'s
DB bent over row
2 sets 20 #'s
BB incline BP, a new one for me. Kept weight low to get the feel of it.
8 reps x bar
8 reps x 55
8 reps x 60
8 reps x 80
DB Squat heels raised.
DB shoulder press
UH grip lat pd
S7 WO 3
Static Lunge Rear foot up
BB Romanian DL
DB bent over row
S7 WO 4
Ran out of time, will go back and finish after work
8 x 55
DB Sq heels up
DB shoulder press
Went back after work to finish wO
4 sets of 15 step ups with 2 20 pound DB's.
UH lat pullldown,
1st set 100 #'s
2 & 3 85.
4 10x85 and 5x 100
That's dedication. You're a far better woman than I, janell. Good for you!
So, I wasn't real faithful about logging my workouts, but NROL4W is in the books! Did all 12 workouts in S7.
Took a week off and now doing NROL4L.
Not typing all that RAMP stuff.
Plank 2x60 sec
Elbow plank one armed rows 10x20, 10x30
Box jump, Ha HA, this needs work. 4 Gonna use a different box next time.
Goblet squat 10x20# 10x25#
Standing cable row 10x40 10x50
DB step ups 10x40 10x50
stretch, etc. didn't have time for metabolic since I was on lunch hour.
Congratulations on finishing NROL4W! That's a huge accomplishment!
I hope you like NROL4L. I am enjoying it so far - I love, love, love the build-it-yourself template.