Workout C #6: Early Morning Sweat! (Workout 25)

I got up and worked out before breakfast again. I did really well
and finished Workout C strong. :D

Patrick and I went for a hike today, but I still wanted to lift weights in the morning before we went. After getting really sore and tight after last Saturday's go with Workout C, There were a number of reasons: I was a little nervous about doing it again and didn't want to give in to that. I also want to take a day off between Phase Two (which will finish on Monday) and Phase Three and at the same time to start Phase Three on a Saturday (because we have a little more time for me to figure things out). Finally, we weren't planning on a super-strenuous hike and I didn't want to skimp on working out.

It was a good decision. I was a little bit nervous about it but the workout went really, really well (excellently, in fact) and the hike was no problem at all. 

Today's workout was: 

• Side Plank - 2 x 40 seconds - This went really well today. I finally seem to be getting a handle on the slipping problem I've been having all along with these. I'm glad about that because when I start Phase 3, I'll be leaving the Side Planks for a while. I'm glad to finish them strong. :D 
• Jump Squats - 2 x 10 - I used 15 lb weights this time. I'll go up to 20s next time, though I was definitely getting tired by the end of each of the sets, which is as it should be. I think these are definitely helping me feel more able to move quickly if I want or need to. I like that. 
• Alternating sets of: 
• Reverse Lunges - 3 x 10 - I used 30 lb weights for this again (the second time at that weight). I *believe* I did 3 sets of 10. The last set I sort of lost count and got confused -  I know I did 10 on the right side, but I'm not sure whether or not I did 10 on the left side. I think so. But I definitely spent a few seconds just all of a sudden wondering. Oops. 
• 3-Point Rows (Single-leg, Single-arm Rows) - 3 x 10 - I used a 30 lb weight on these as well. This was definitely the Right Weight - I hit that nice sing when the weight is right and it feels like work but not like strain. I'm pleased because this was also my last time doing rows and I love that Right Weight feeling.
• Alternating sets of:
• Dumbbell Deadlifts - 3 x 10 - I was really particularly worried about these because last time I did these (with 40 lb weights), I tweaked my back a little and I wound out stiffening up all over for a couple of days. It was no fun. Today, they went just fine, no strain on my back at all and I did them very well. I didn't need to worry. 
• Pushups - 3 x 10, 9, 10 - Like the lat pulldowns, this is another exercise where it makes a huge how far apart my hands are. Too narrow and they're *really* hard (and I can only do nine in a set). A bit wider than shoulder width apart and they're good -- I can do 10 but absolutely no more. That's a good place to be. 
• Cardio -- I didn't do any Intervals of Insanity today. Instead, in the afternoon, Patrick and I went down to Calvert Cliffs State Park and went on a 4.7 mile hike. It was lovely. and we had a great time. 

  

  Us on the beach at Calvert Cliffs

So I achieved my goal of finishing with Workout C strong. I'm very glad about that. Phase 2 has been kind of difficult -- the book (The New Rules of Lifting for Life by Lou Schuler and Alwyn Cosgrove) says that you should be increasing something -- either the weight or the "volume" of lifting -- each workout. I think that pressure had me maybe increasing the weights too much (because I didn't want to increase the number of reps per set and couldn't increase the number of sets) and maybe putting a little too much strain on myself. 

Our travel buddy, Wilson the Bison, with the Calvert Cliffs
behind him. And the Chesapeake Bay.

I have pretty much worked out Workouts E and F, so I'm ready to go there. I'm going to be making some pretty big changes -- swapping in some completely different exercises. The Workout C  exercises that are going to be swapped out for a while are deadlifts (any version of them), rows (any version) and side plank. I'm going to be doing a cable-machine lift (called a "cable pull through") instead of the deadlifts, a raise (one that works the back instead of the rows), and a different core thing instead of the side plank. I'm also going to be radically changing the pushups -- I'll be doing an "explosive pushup", where I actually push so hard my hands come off the support, instead of the regular ones. So I'll be probably back to the hip-high bar instead of the window sill.

There's also going to be a lot of reassorting and re-shuffling, so the pairings of which muscles get worked in alternating sets change. That just keeps my body on its toes and therefore is a Good Thing.

Next workout is scheduled for Monday. I can't actually think of any reason why it won't happen Monday, but who knows. It should be my last time with Workout D and I'm hoping to finish that one strong as well. The only exercise I'm really worried about is the shoulder presses -- I'm not making an progress with those and the weight still hasn't gotten to that Right Weight feeling (though I've been at 20 lbs for all of Phase 2). Goal for the Workout -- This will be my last time with Workout D and the last workout of Phase 2, I want to end both really strong and happy. 

Workout C # 5: Took a couple of days to recover... (Workout 23)

This was a tough workout -- felt great at the time, but kind of
run over the day after. :D 

Patrick and I worked out Saturday morning first thing, before breakfast even, though we did have a snack to get some carbs into our systems and available for energy.

I worked hard during this workout -- kept my heart rate up the whole time and put a lot of strain on my quads. And pretty much every other part. Workout C is my killer right now -- D seems a little easier. The Coordination Rows are difficult, but I don't *exert* really. (I'm too busy wobbling and trying not to fall.) Workout C is all exertion all the time. 

I did fine with everything *except* the second to last Deadlift in the last set. I didn't have any problem lifting the weight (which is really all quads and glutes), but setting the dumbbells back down I let my form slip just a tad and tweaked my lower back on one side. It wasn't enough to stop me doing my last rep and I didn't have any trouble setting them down the last time. Or putting them away. Or getting through most of the day. But by the end of the day (in which we ran a million errands and went to a mall and so on), my back was just *stiff* and sore. Like I'd slept on it badly. 

Sunday I felt kind of stiff and sore all over -- not just my back (and not at all localized to the bit that had barked at me when setting those dumbbells down) but really everywhere. Which didn't do a lot for my motivation to post (that and being awfully busy) or for my motivation to figure out Workouts E and F which are really coming up quickly -- I start them in a week. 

Anyway, Saturday's workout was: 

• Side Plank - 2 x 40 - I'm definitely getting stronger at these. I can feel that while I'm doing them even, though the last few seconds are crazy hard. I need to remember to keep my body straight and firm while I'm holding the side plank position, but otherwise, I'm pleased with how these are going. 
• Jump Squats - 2 x 10 - I held 10 lb dumbbells while I was doing these this time, because they have started seeming a bit easy with just my body weight. I also did more -- 10 rather than 8 each set -- and between the weight and the additional reps I was really working hard on these. Yay! 
• Alternating sets of:
• Reverse Lunges - 3 x 10 - I did these with a pair of 30 lb dumbbells. If I remember right that was my second time at that weight -- the first time I had to take big breaks between the left and right sides in each set, which is not optimal. I didn't have to take those breaks on Saturday, so I did better.  I think I've managed to deal with the quad issue that had me struggling with lunges/split squats for a while. I made my reps, but I'm still going to stick with the 30 lb weights next time, because I don't really feel ready to go up to 35lb dumbbells. Also, it's convenient having the same weight for these and the rows. 
• 3-point Rows - 3 x 10 - I used a 30 lb weight. I remembered what I learned last time -- that I do better if I work my left side first, then the right. It doesn't make a lot of sense, but it is consistent. I'm planning to stick with the same weight next time -- these are still really hard and I don't want to go up too quickly. 
• Alternating sets of: 
• Deadlifts - 3 x 10 - I mentioned above that I used a pair of 40lb dumbbells, which were a good, hard, heavy weight for it, but very doable. These really are all quads and glutes and a little bit of upper back just to finish strong and proud I do need to be careful to protect my back, though, when I do these again. I need to remember to keep my quads carrying the load as I set them down.
• Pushups (I forgot the added "Plus" of the push upwards at the end) - 3 x 10, 9, 9 - I'm still working on the windowsill and not making my reps, so I'm clearly working at the right level. I think the "Plus" actually makes it a little easier to do these because it's almost like a tiny break between reps. Someday I'll be able to move down to a weight bench. Someday...
• Cardio Intervals - 7 x 20:40 Intervals of Insanity - I raised the level (I think it's a resistance level) on the elliptical machine on Saturday and it actually took some of the work off my quads so I was able to go more insanely cardio-wise without feeling like my  quads were on fire. That was nice. I also burned more calories per minute, so I got to 100 calories about 20 seconds faster. Which was also nice. 

I spent most of yesterday wondering if I was going to feel up to working out tonight or if I was going to still be too sore from yesterday, but two nights of sleeping much of the night with everything all aligned properly (which helps more than I can say) has me doing pretty well. My upper back is still a little tight and I clearly worked the hell out of my quads, but I'm feeling pretty good today. 

Yay!! I really didn't want to miss a workout. 

That said, I'm kind of planning to take a day or two off from lifting between Phase 2 and Phase 3. I didn't when I moved into Phase 1 and I think it was a mistake. I think I could have really used the break to sort of integrate what I'd gotten from Phase 1. It's also possible that we're going hiking this Saturday (if the weather actually winds out as gorgeous as the forecast says), so we'd both skip lifting in exchange for a good, strenuous hike. :D 

Next workout is scheduled for tonight, because I've been so slow posting. I believe it is going to happen, though I reserve the right to bail if it feels bad or like I shouldn't be doing it. Goal for the workout: Go to the gym, do something (either Workout  D or some sweaty cardio time). Do it hard and with enthusiasm. 

Workout C #4: Much Weight! Such Lifting! Wow! (Workout 21)

It isn't obvious from the log how awesome this workout was.
You just have to trust me. :D

We had a lovely Labor Day holiday today -- we spent most of the day playing board games with our friend Bill (via Skype). After two unexpected wins (we play cooperative games so all of us win or none of us do), Patrick and I said goodbye to Bill and headed off for the gym for our workout. It was really nice being there when it was so un-crowded. It was almost a pity that I wasn't doing the workout that involves the cable machines because there would have been so little competition for them. 

That said, this was such an amazing workout I refuse to wish that I'd done anything else. It was incredible. I don't really know what made it so great, but it was. I raised the weights on two of the exercises -- the rows and the deadlifts -- and still made my reps on both, which was cool as cool. I did 8 rounds of the insanity. I had sweat dripping off me and running into my eyes. It was really awesome! 

Today's workout was: 

• Side Plank - 2 x 40 seconds (for the most part) - I did 40 seconds both sides on the first set, 40 seconds on the left side on the second set, but only 32 seconds on the right because I was slipping and having trouble keeping my feet stable. I still can't figure out how to reduce my base of support -- but I'm almost up to 45 seconds each side with them regular and when I get to 45 I need to really figure out how to do that. 
• Squat Jumps - 2  x 8 - These are getting too easy and I need to figure out how to ramp them up some. I was winded after 8, but not after 5 or 6, so I don't think I'm working hard enough on them. 
• Alternating sets of: 
• Reverse Squats - 3 x 10 - I used a pair of 25 lb weights again. Last time I'd made all my reps at 25 lbs, but had to take a break between the left side and the right (because each set is 10 on each side). This time I didn't take the breaks between sides -- so I did better this time than last (which is always my goal). I found that it makes a huge difference whether I started with my left leg and my right leg. Next time, I'll move up to 30 lb dumbbells.
• 3-Point Rows - 3 x 10 - I used a 30 lb weight for these single-arm, single-leg supported rows. This was an increase over last time. This is another one where I found that which side I started with made a big difference. The first set (and my general pattern previous to this workout), I started with my right arm then did my left arm. I have found in the past that getting the reps in on the left arm was really hard. Today, I tried starting with the left arm and then doing the right arm and that was, oddly, much easier on both sides. I have no idea why. Even though I made my reps, I'm going to stick with this weight next time.
• Alternating sets of:
• Dumbbell Deadlifts - 3 x 10 - I used 40 lb weights for the first time ever on this one. It was cool. And it was good -- I made all my reps even at the new weight without ever putting any stress or strain on my back. Woot! I don't think I want to move up again right away, so I'll stick at 40 lbs for next time. 
• Push-ups Plus 3 x 10, 10, 8 -- I'm still working on the windowsill at the gym and working on remembering to keep my butt down and do that extra little push up at the end. I had a little trouble with my hands slipping, but just re-set my hands and made it work out okay. The last set I only made 8 reps and just about face-planted on the last one. At some point, I'll be moving down to one of the weight benches (and maybe will get a better grip on it) but I'm not there yet. 
• Cardio Intervals - 8 x 20:40 Intervals of Insanity - I'm still working out how to ramp these up, because this is supposed to be metabolic training for my cardiopulmonary system but my quads get fatigued first. Which isn't to say that the 20 seconds of Insanity don't push my heart rate way way up -- after a few rounds my heart rate is high and stays there the whole time. So it's working. I may try increasing the resistance on the elliptical machine, though I think that will just make the quad fatigue problem worse. 

Breaking it down like that really doesn't convey that it was a good, hard, excellent workout. I'm not sure what the words would be anyway -- how does one convey how cool it is  to be lifting weights and sweating and  working at the very edge of my physical abilities. How amazing it is to see those physical abilities improving in just a couple of months time.

Next workout is scheduled for Wednesday. It'll be round 4 with Workout D. That workout's biggest challenge is the Coordination Row exercise. Definitely a sign that I need to kick that whole workout up a notch. That's the goal for the workout -- kick it up a notch and make my next workout as awesome as this one was. 

Workout C #3: Loving it in the groove (Workout 20)

Made all my reps on everything but push-ups. :D 

Patrick and I worked out last night, but I decided to save posting about it until this morning because I have a tendency to fall asleep while posting, so it winds out taking up the entire waking portion of my evening. I watched baseball instead -- unfortunately I still fell asleep before the part where the Nationals won the game. 

A couple of weeks from now, when I move into Phase 3, I need to remember that it takes me a couple of times with each workout to get into a good groove. But once I get there, the workouts are great. I did really well last night on the whole  -- I was sweaty and working hard the whole time and I just love that feeling of kicking some butt. 

Life Lesson from Lifting Weights: The harder the exercise is the more satisfying and rewarding and interesting it is. When I'm lifting with weights that are too light for me (unless I'm specifically working on speed), it gets kind of dull. When I'm doing something difficult, where I'm really having to work it's really easy to stay focused. It's also just immensely satisfying. 

Last night's workout was: 

• Side Plank - 2 x 35 seconds - My plan for Phase 2 was to be doing these with one leg raised, but I still can't really figure out how to make that go. Not just stability-wise but also physically -- if I'm holding my glutes tight (for good form) how am I supposed to then raise my leg? I'll keep trying to do something along those lines, but I'm not going to feel bad about myself if I can't do it. Side Plank itself is still plenty difficult and I can keep holding it for longer to continue getting more out of it. 
• Jump Squats - 2 x 8 - This is my explosive power exercise and I'm doing pretty well with it. Eight reps is getting easier, but I still get winded at 5 or 6, so this is still good work now. I need to think about what I'm going to do when these get too easy, though I can always do more. 
• Alternating sets of: 
• Reverse Lunges - 3 x 10 - I used 25 lb weights and was able to do all my reps, but I had to take a break between doing the right side and the left side, as well as between sets. On the good side, my quads didn't hurt at all so I think I'm getting that tightness under control at long last. I'll stick with the same weight next time and see if I can do both sides of the same set straight through. 
• 3-Point Rows - 3 x 10 - I used a 25 lb weight for this as well, which is awfully convenient for alternating sets. I think I need to either go for a fourth set here or take the weight up to 30 lbs next time because this wasn't exactly easy, but it wasn't hard either. I do love these, by the way. 
• Alternating sets of: 
• Dumbbell Deadlifts - 3 x 10 - I used 35 lb weights for these and that was totally right. I don't think I'm ready to take the weights up for next time, because this was hard enough. These require some concentration on form so I don't put stress on my back and I don't want to escalate the weight too quickly. Next time, I'm going to start with 35 and if the first set is too easy I'll go up to 40 lbs. 
• Push-ups Plus - 3 x 10 was the goal; what I did was 3 x 9, 9, 8 - I'm still working off the windowsill because when I'm remembering to have proper form and keep my butt down that's plenty hard. I didn't finish all my reps in any set of these, so the sill is still the right height. I need to figure out something to do about my hands slipping on the window sill though -- my palms get sweaty and then it's hard for me to keep from sliding. 
• Cardio Intervals - 6 x 20:40 Intervals of Insanity - I was afraid I wouldn't be able to do any Insanity Intervals because I was so wiped out by the weight lifting, but just the process of walking over to the elliptical machine and doing my minute of getting used to the machine again got me able to do six. Five is my desired minimum and I went one better so I was happy with that. I thought about doing one more, but when the time came I just couldn't. So I stayed on the machine until 10 minutes (or 100 calories) and that was good. 

It was a great workout. My workout is running longer, time-wise, than Patrick's and I feel a little bad about keeping him waiting. But he says it's okay and I believe him. He just gets more time on the elliptical after he lifts and then gets a bit of time to sit and gather himself while I'm finishing up with a few stretches. 

Next workout is scheduled for Saturday -- it'll be my third round with Workout D. I have some hope that the coordination rows will go better this time -- one of my warm-up exercises is a similar stand-on-one-leg-and-bend kind of thing and those went better yesterday. So fingers crossed. Goal for the workout -- Make all my reps and do the whole workout as planned. 

Workout C #1: Went well, but feeling my way (Workout 16)

First time through workout C -- some successes, but definitely
feeling my way a bit.

Workout C went very well today, though I was kind of working things out and getting used to what I'm doing. 

One of the things I need to work out is the weights to use. I'm doing fewer reps per set (and more sets once I get the weights calibrated), which means more weight. See, you're kinda supposed to be *done* when you get to the end of the set, so you can move more weight to get to that *done* point if you're moving it fewer times. In Phase 1 I was doing 15 rep sets; in Phase 2, I'll be doing 10 rep sets. 

I talked with Patrick and his suggestion, which made a lot of sense to me., was to go up by 25% from what had been my final weights (or final good weights) in Phase 1. I could have gone up by 30%, because that's how many fewer reps there are per set, but that seemed like it would be a bit aggressive for starting out. I'll raise them until they're right, no worries, I just didn't want to risk hurting myself. 

Today's workout was: 

• Side Plank -- I was supposed to be doing a Side Plank with a reduced base of support (in other words lifting one of my legs while in a regular side plank), but I couldn't make that work. I really couldn't get my leg to raise -- I think I need to experiment with it a bit just to see how that works. So I wound out doing regular side plank, which is plenty hard, for 35 seconds each side the first set and 40 seconds each side the second set. 
• Jump Squats -- 2 x 5-8. (You can see these, including a video, here.) This is my first experiment in New Rules of Lifting for Life's Power category. This is all about generating explosive power. So the jump squat has you go down into a squat then jump straight up as high as you can from there then, when you land, go straight down into another squat. I did 8 of these in both sets. I might add some weight, but the book suggests to do that if you're not winded after 5 or 6 of these, and I was plenty winded. I want to see about starting to jump higher before I do that. 
• Alternating sets of: 
• Reverse Lunges - 2 x 10 -- (You can see these here.) When I was standing up from one of my warm-up exercises, I over-stretched my left quad again. So these were kind of tricksy. I take a shorter step when I do them with the sore leg down (which is when it hurts) and all the work is done by the other leg. It's good, but not quite how it's supposed to be and feels a little awkward. I used 25 lb weights, which was good. When I do this workout next (Wednesday, most likely), I'll do three sets with 25lbs. Then see if I want to move up. 
• Single-Arm Rows (neutral grip) - 2 x 10 -- I've also seen these called 3-Point Rows. (You can see these here.) The "neutral grip" thing is with the palms facing inward toward the midline of your body. Neutral grip is a good one for power and the extra support of having the hand and knee on the weight bench means that one can get kind of aggressive with the weights because there's good support and help from additional muscles. The last time I did rows (without such a strong position), I used 20 lb weights. Today I used 25lbs for the first set (25% increase) and it was too light, so I went up to 30 for the second set. That was good and I'll start there next time. 
• Alternating sets of:
• Dumbbell Deadlifts - 2 x 10 -- (You can more about the kind of deadlift I'm doing now here, though these are with a barbell and I'm using dumbbells.) I was doing a 60 lb barbell for the Straight-legged deadlifts I was doing. Going up 25% would be 75lbs, but there's no way to get there with a pair of dumbbells. These present more of a risk to the lower back than the ones I was doing so I went low and used a pair of 35lb dumbbells. As it was, I didn't put any strain on my back, I just had to be attentive to my form and what I was doing. I think I chose wisely -- I could probably have deadlifted more, but I'm not sure my *grip* is strong enough to hold onto 40 lb dumbbells for all my reps. Working with the 35s a time or two will let me get a really good feel for the right form while my grip gets ready for the 40s. 
• Push-ups (with the Plus I talked about last time I did Workout A) - 2 x 10 -- I did these off the windowsill which is a few inches higher than my knee. Way lower than the hip height bar I've been using. That was a good height for these, but I realized just at the end of my second set that I probably had my butt too high so my form was somewhat compromised. I'll try to do better next time. Still, I managed all my reps and it felt good. 
• Cardio Intervals - 7 x 20:40 Intervals of Insanity. I did my cardio warm-up on the elliptical machine so I could be next to Patrick, but did my Intervals of Insanity on one of the exercise bikes. I wanted to mix that up, see. I have to say that I absolutely hated the exercise bike -- it hurt my tushie and I didn't feel like I was getting nearly as much out of (or into) the Insanity intervals and it was just kind of ick. Maybe if I adjusted the height better (it was definitely too high when I started, but maybe I made it too low) and adjusted the resistance somehow, but I'm not especially motivated to try when there are other things I can do. I'm going to try the recumbent bike next time -- it's got a more comfortable seat and maybe it will be more satisfying. I really don't want to only training myself to do this sort of interval thing on the elliptical machine. 

So on the whole Workout C went well for my first time with it -- but there are definitely areas for improvement. I need to figure out how to reduce my base of support with the side planks. I really need to figure out what's up with these sore quads. (I also need to remember to stretch them Every Day -- I forgot on Friday at work.) I am looking forward to getting more certain of (and comfortable with) my form on the deadlifts, so I don't have to concentrate so hard on not straining my back. I think I need to tweak some weights still, but the 25% guideline was a good one and I'll apply it when figuring out starting weights for Workout D. 

Next strength workout is scheduled for Monday -- it will be my first time with Workout D which is going to be squats and lat pulldowns, step ups and shoulder presses. And attempting to move while in Plank, which may be trickier than I originally thought it would be. Goal for the workout: Get a sense of what weights to go with for 3 sets. 

Before that though, we're going on a hike tomorrow. Patrick had a good cardio workout on the elliptical machine today and I worked out well all over, so we're going to be going on a kind of easy hike on the Western Maryland Rail Trail -- an old railroad that parallels the C&O Canal. We're heading out toward Hancock, Maryland, because it's supposed to be very scenic out that way. 

Note: I'm changing the way I name posts, because the numbers weren't actually all that informative.