Page 1 of 27 12311 ... LastLast
Results 1 to 20 of 522
  1. #1

    Deadlifts and Downward Dogs

    Hello! I'm not new to the forum and I'm not new to weight training but this log IS new I finally decided to start a log as a way to keep track of my workouts, get great advice from the members of the forum, and keep myself accountable to...well...myself I named the after two things that I love....weight training and yoga.

    A wee bit about me: 31 year old female, 5' 9, 135 lbs. Been weight training casually for years but only last year were my eyes opened to the NROL4W program and it was around October 2010 that I started it and never looked back. This was the first time I started following a written program and its been the best thing for me. I've completed NROL4W and NROL4A. I am currently doing NROL-Hypertrophy I.

    My general goals and the reason why I stick with weight traning are to gain strength, gain muscle and to hopefully improve my serious osteoporosis (diagnosed around age 23 IIRC). I'm a vegetarian (reverted to vegetarianism about 2 years ago after being a vegan for 15 years) and this does provide some dietary challenges.

    I HATE cardio but LOVE weight training and yoga. I try to go to the gym 3 times a week and attend a yoga class once a week. I share my life with a wonderful husband (still getting used to calling him that--we just got married in August) and a silly Miniature Schnauzer (sometimes it feels silly calling him a 'mini' as he's about 25 lbs).

    Well that's enough of an intro....onto the workouts!

  2. #2

    Deadlifts and Downward Dogs

    NROL-Hypertrophy I

    Workout A1

    DB incline press: 5x5 (35lb DBs)
    seated row: 5x5 (75lbs)
    lat pulldown: 1x5 (80lb), 4x5 (75lb)
    shoulder press (standing): 5x5 (25lb DBs)
    close grip benchpress: 1x5 (55), 2x5 (65lb), 2x5 (70lb)
    high pull: 5x5 55lb barbell
    crunch on stability ball: 3x15 (15lb DB)

    Then I threw in some HIIT: 10 sets of burpees--8 burpees for 20 seconds, 40 seconds rest, repeat 10 times.

    Workout B1

    Squat: 4x10 (55lb)
    Deadlift with shrug: 4x10 (95lb)
    Bulgarian split squat: 4x10 (15lb DBs)
    step ups: 4x10 (25lb DBs)
    reverse crunch: 3 x15

    HIIT: 10 sets of KB swings (10 swings for 20 seconds, rest 40 seconds, repeat), Used a 15lb KB today.

  3. #3
    Anonymous
    Guest

    Deadlifts and Downward Dogs

    Welcome to the training log section. And congrats on the new marriage too! I remember it took me awhile to call my husband 'husband' too. I'll be following your log with interest.

  4. #4

    Deadlifts and Downward Dogs

    Nice to see you starting a log - the title caught me right away - I am also addicted to both lifting and yoga. What style of yoga do you do?

  5. #5

    Deadlifts and Downward Dogs

    Workout A2:

    DB incline press: 3x15 (30lb DBs)
    seated row: 3x15 (60lbs)
    lat pulldown: 3x15 (60lb)
    shoulder press (standing): 1x15 (20lb DBs), 1x15 (15lb DBs), 1x15 (17.5lb DBs)
    close grip benchpress: 3x15 (55lb)
    high pull: 3x15 (35lb barbell)
    crunch on stability ball: 3x15 (15lb DB)

    Today felt like adding some planks:

    -One foot on bench, arms on ball, one foot elevated (45seconds each side)
    -Side plank on mat (30 seconds each side)

    -Burpees: 10 sets in 10 minutes (ie did 20 seconds of burpees, then rested for 40 seconds)

    Workout B2

    Squat: 3x5 (55lb), 1x5 (65lb), 1x5 (75lb)
    Deadlift with shrug: 2x5 (115lb), 3x5 (105lb)
    Bulgarian split squat: 1x5 (20lb DBs), 4x5 (25lb DBs)
    step ups: 5x5 (30lb DBs)
    reverse crunch: 3 x15

    KB swings (25lb KB): 10 sets of 10

  6. #6

    Deadlifts and Downward Dogs

    Quote Originally Posted by "Stronger":awfga58h
    Welcome to the training log section. And congrats on the new marriage too! I remember it took me awhile to call my husband 'husband' too. I'll be following your log with interest.
    Lol, yeah I call him 'Bubba' more than anything else. Sometimes I just find myself coming up with excuses just to use the word 'husband' so that I get more used to saying it

    Quote Originally Posted by "Bytsi":awfga58h
    Nice to see you starting a log - the title caught me right away - I am also addicted to both lifting and yoga. What style of yoga do you do?
    I started off learning with Ashtanga so it was my first love. Then for a while I mainly went to 'hot yoga' (not Moksha or Bikram though--tired them , don't like them) or hatha classes. But I missed the discipline and technicality of Ashtanga so now I'm back to mainly Ashtanga classes. There is a fabulous teacher that does a led Primary series at one of the studios I go to and he has re-inspired me to focus on Ashtanga. I'm just waiting for him to add some Mysore classes to the schedule. I'll still throw in the odd heated class so that I get to practice lots of stuff that isn't part of the Ashtanga primary series and because I relaly like the teacher. Geez, I can *reallly* ramble on about yoga

    ETA: I just have one more workout each for day A and B to add and then I'll be caught up and will be enter the workouts in real time after I do them.

  7. #7

    Deadlifts and Downward Dogs

    Workout A3 (Dec 9)

    DB incline press: 3x10 (35lb DBs), 1x10 (30lb DBs)
    seated row: 4x10 (65lbs)
    lat pulldown: 4x10 (65lb)
    shoulder press (standing): 4x10 (20lb DBs)
    close grip benchpress: 4x10 (65lb)
    high pull: 4x10 (45lb barbell)
    crunch on stability ball: 3x15 (15lb DB)


    Workout B3 (Dec 11)
    Squat: 3x15 (55/60/60)
    Deadlift with shrug: 3x15 (85/85/85)
    Bulgarian split squat: 3x15 (15/15/15 lb DBs)
    step ups: 3x15 (20/20/20 lb DBs)
    reverse crunch: 3 x15

    Dec 13th: led Ashtanga Primary series class


    I'm having some struggles with my squat and deadlift. I have had some of the trainers pick apart my technique at the gym. Most of them don't really seem to know what they are talking about as one will tell me to do one thing and another one will tell me the opposite. So I take what most of them say with a grain of salt. There is ONE trainer who is qualified to help me with my technique. I had him evaluate both my squat and my DL and he noticed quite a few things I was doing wrong. He did commend me on my willingness to learn in such detail and my anal-retentiveness (my words, not his) about doing these moves with proper form. He says that most people he sees don't do the squat and DL properly and don't bother to ask for advice or get defensive when the trainers try and correct them.

    Maybe I'm being too hard on myself but I just can't seem to get the technique right for the squat and deadlift. I'm almost at the point where I want to look locally for a coach who can help me with the techinique for these two things. I'm not training for a competition or anything, but I'm REALLY serious about getting the form right. I have hesitated with using more weight because I haven't gotten the form right yet.

    Tonight my husband will be coming to the gym with me and if they allow us, I wnat him to take a video of me doing these moves. Maybe I can post here and get some more tips?

  8. #8

    Deadlifts and Downward Dogs

    I was wondering when you'd get around to starting a log. Good luck with your goals.

  9. #9

    Deadlifts and Downward Dogs

    Quote Originally Posted by "stingo":264hnb5j
    I was wondering when you'd get around to starting a log. Good luck with your goals.
    Yeah, I've been wondering the same thing

    Thanks.

  10. #10

    Deadlifts and Downward Dogs

    I would suggest getting the book Starting Strength by Mark Rippetoe and also the DVD of the same name. Invaluable.

  11. #11

    Deadlifts and Downward Dogs

    I'd been hoping you'd start a log and.. almost gave up you would, but yay! Subscribed!!!

    Love the title!

  12. #12

    Deadlifts and Downward Dogs

    Quote Originally Posted by "missjane":3immjpgy
    I would suggest getting the book Starting Strength by Mark Rippetoe and also the DVD of the same name. Invaluable.
    I think I do have it I ordered it a while back and just tucked in onto the bookshelf, along with Power Training. I figure that once I get through the NROL workouts, those books will be waiting for me.

    Tonight I had hubby take videos of me. He is uploading them right now and then I can post them for comment/critique. Just trying to decide where exactly to post them.

    Quote Originally Posted by "Espi":3immjpgy
    I'd been hoping you'd start a log and.. almost gave up you would, but yay! Subscribed!!!

    Love the title!
    I hate cliches but...better late than never, right?

    Tonight's workout:

    Workout A4:

    DB incline bench press: 5x5 (35lb DBs)
    seated row: 5x5 (75 lbs)
    lat pulldown: 3x5 (75lb), 2x5 (80lb)
    shoulder press: 5x5 (25lb DBs)
    close grip benchpress: 5x5 (70lbs)
    high pulls: 5x5 (55lbs)

    -With the DB incline press I feel like I could have squeezed out a few more reps on a few sets. But the next set of DBs are 40lbs and I won't be able to do 5x5 with 40lb DBs. I'm thinking next time to try one set with the 40lb-ers
    -With the close grip benchpress I'm finding it hard to remember to not let my wrists roll back
    -With my last set of high pulls I ended up hitting myself in the chin with the bar...oops...wasn't too bad-I was able to carry only like nothing happened
    -Doing 5x5 with 90 second rests between sets makes for a LOOOONG workout!

    -I was too focused on remembering to have my squats/DLs videoed that I forgot to do the 3 sets of crunches. Ah well.

    On a bit of a negative note...AGAIN today someone asked me if I'd lost weight and why I keep trying to lose weight. Ugh. I don't weigh myself too often but I did today to prove them wrong. I ended up proving myself wrong as I've lost a few pounds. The thing that kills me is that I'm eating non-stop.

  13. #13

    Deadlifts and Downward Dogs

    OK, good. Study Starting Strength and that should really help you with your form.

  14. #14
    BLZ
    Guest

    Deadlifts and Downward Dogs

    I'm looking forward to checking out your vids, I like to help with this kind of stuff......hurry and post them!

  15. #15

    Deadlifts and Downward Dogs

    Okay here are the vids. I've never posted videos before so hopefully I get this right. There are 2 squat and 2 DL videos. Unfortunately hubby's phone wouldn't zoom out and he couldn't move farther back bc there was more equipment where he was standing. So, not the best angle but hopefully I can get some good advice. Thanks to all who can offer tips; I have much to learn

    http://www.youtube.com/watch?v=-Fqkm...ature=youtu.be

    http://www.youtube.com/watch?v=F0Q2f...3&feature=plcp

    http://www.youtube.com/watch?v=BkE6t...2&feature=plcp

    http://www.youtube.com/watch?v=7WA7v...1&feature=plcp

    ETA: Uh, that didn't work like I had planned. I have to figure out how to embed videos so its convenient for people to see them if I ever want to get advice :P Off to search how to...

    ETA: Gah, I have no idea. Can anyone advise how to embed these?

  16. #16
    Senior Member
    Join Date
    Jan 2003
    Location
    Stewartstown, PA
    Posts
    15,132

    Deadlifts and Downward Dogs

    Great to see another training log. Best of luck on your program.

  17. #17

    Deadlifts and Downward Dogs

    Quote Originally Posted by "Mahler":34duilgc
    Great to see another training log. Best of luck on your program.
    Thanks.

  18. #18

    Deadlifts and Downward Dogs

    Lemme see:
    [youtube]-FqkmU9XpWo[/youtube] should be the first one

    [youtube space ]-FqkmU9XpWo[/youtube space]

  19. #19

    Deadlifts and Downward Dogs

    I can only see on my phone, so I'll have to take a look when I can really see, but the first thing that pops out is how high the bar is on your squats! And, the tampon!! You want to drop using the tampon for sure and I think the bar is way to high on your back. Let me see if I can find the squat set-up video....brb.

    OK, read this thread and especially see the video that I embedded in this thread.

    http://www.jpfitness.com/showthread....hlight=sioux-z

    For your deadlifts....ow. Not sure where to start here. But, DEFINITELY watch some videos on deadlift form. Study Starting Strength. You are shooting up your hips first. Think about being tight and focus on pushing away the floor rather than pulling on the bar. Read the below links. And, it looks like the bar is too low? Are those 45's on the bar? If not, you need to raise the bar to the proper height.

    See this article from Tony: http://www.t-nation.com/free_online_...ut_deadlifting

    and this one from Cressey: http://www.t-nation.com/free_online_...adlift_part_ii

    And this: http://www.dieselcrew.com/how-to-dea...ing-techniques

    And, lastly, for all videos, what's the position of your feet? And what is on them?

  20. #20

    Deadlifts and Downward Dogs

    I had a couple of observations:

    On your squat, are you wearing "running shoes?" I ask because you seem to lean forward both at the set position and as you start the movement. If you are leaning forward and not dropping back, you risk a lot of lower back pressure as you add weights. Sitting back, and not leaning forward is one of the hardest things at the beginning. On the positive side, you have good depth and tempo.

    On the DL, your lifts are not consistent so it is harder to give feedback. However, you movement is not in synch. Sometimes your hips lead, sometimes your shoulders. You made to work on just going thru your set up and start at a light weight a s a drill to get in synch.

    That is my 2 cents, some of the other folks like Jane or BLZ may be able to spot more and offer better advice.

Page 1 of 27 12311 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •