Back on the Wagon

C

callaway

0
Hi all, I am ready to take back the health and fitness part of life and make it *fun* again. I've gotten bored with my lifting and started missing too many workouts. Cardio has been almost nonexistent, except for a couple of walks every week.

Here's a little about me:

Age: 41
Height: 5'4"
Weight: 128
Goal: lose 5-8 pounds after a short diet break

This year, most of my lifting has been in the lower rep ranges, like Starting Strength type programs. It was fun in the beginning but as a middle aged female, the strength gains came really s-l-o-w-l-y. I am ready for some variety and thinking about the New Rules for Lifting (did the women's version already and loved it) or Max Strength program.

For cardio, the plan is 4-5 days a week, moderate intensity. I used to run some of local 5k's and miss it. I'm looking forward to running and possibly biking again.

First goal: pick workout plan and lift 3x this week.
 
Sounds like you've got most of it figured out.

It's a good thing to make it fun and interesting. I wish nothing but the greatest success to you, you sure sound driven and I am sure that you'll make us proud :D
 
Workout

Cardio: Running (more like jogging!) for 40 minutes with a friend early this morning.

Fasted, ate lunch and then went to the gym and it wasn't pretty

workout A
Squats
6x45
5x75
4x95
5x115
7x105

Leg curl
10x120
10x120

Leg ext
8x100

Plated loaded seated calf raise
17x90

Barbell curl
5xoly bar
10x15's

It was hard to guess my weights today since I've been out of the gym so much lately. For the new couple of weeks, I am going to keep using this low volume workout format. There's a workout B too. Then my friend and I will be starting a program together:cool:

Saw a new girl at the gym doing a metabolic type workout with lots of high rep body weight stuff. It looked really FUN, so I may try to fit in some barbell complexes or the like.

Tomorrow is another running day.

Life is good.
 
g8r80 said:
First, good luck. Yeah, it sounds like you know what you need to do.

Second, don't fast.
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Thanks for the good wishes. On the fasting, I should listen to an ironman with a 365lb deadlift! That's awesome.

Today's workout:

Out the door at 6am to run with my neighbor. Painfully slow plodding pace, a fast power walker could pass us:D
 
Good news and congrats. Looks like you are well sorted with a nice plan.

REf your title: "back on the wagon" Do you know where that saying originates from? Quite an interesting background
 
InnerFight said:
Good news and congrats. Looks like you are well sorted with a nice plan.

REf your title: "back on the wagon" Do you know where that saying originates from? Quite an interesting background
Click to expand...

Hi InnerFlight, thanks for reading. I did NOT know the story of behind back on the wagon, so I googled it. There's at least two versions. The first, future inmates enroute to the prison on a wagon were allowed one last drink at the bar before they got back on the wagon.

In the second one, the Salvation Army used to send out a wagon on the streets of NYC. They were looking for drunken homeless in need of shelter. Once on the wagon, the men supposedly were in recovery. At some later point, if they started drinking again, they were off the wagon.

Learned something new today, thank you. I guess I'm back on the wagon and having a fitness recovery!
 
Workout:

Cardio:6am running, 40 minutes

Weights, 2pm:

DL:
Warmup
6x45
5x85
4x115
target rep range 4-6 for working sets, reverse pyramid
6x120
6x110

OHP
7x45

Pulldowns, underhand, rep range6-10
10x75, heavier next w/o
10x75

Pulldowns, overhand, rep range6-10
6x70

Pendlay row
3 sets of 5, 70lbs

Pulldowns, close grip, underhand, rep range 6-10
9xPlate #6

Cybex ab crunches
20xPlate #4

Afterward did 10 minutes of a Cosgrover BB complex with a 5ft bar
RDL
DL
Bent over row
High pull
Clean
Front squat
Push press
Back squat

Flow of those exercises is pretty nice. Overall, a decent workout.

Tomorrow is spinning:)
 
callaway said:
Workout:

Cardio:6am running, 40 minutes

Weights, 2pm:

DL:
Warmup
6x45
5x85
4x115
target rep range 4-6 for working sets, reverse pyramid
6x120
6x110

OHP
7x45

Pulldowns, underhand, rep range6-10
10x75, heavier next w/o
10x75

Pulldowns, overhand, rep range6-10
6x70

Pendlay row
3 sets of 5, 70lbs

Pulldowns, close grip, underhand, rep range 6-10
9xPlate #6

Cybex ab crunches
20xPlate #4

Afterward did 10 minutes of a Cosgrover BB complex with a 5ft bar
RDL
DL
Bent over row
High pull
Clean
Front squat
Push press
Back squat

Flow of those exercises is pretty nice. Overall, a decent workout.

Tomorrow is spinning:)
Click to expand...

Nice work. The complex can get brutal
 
JohnnySolo said:
Nice work. The complex can get brutal
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Thanks! Brutal indeed. Made for some tired legs today in spinning.

NoLoveLost said:
Looks like you are rockin' along nicely! Glad to have another gal join the small group of us on here working out!
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Thanks for the welcome. Next week, my girlfriend is sending her kids back to school and will be starting a log here too. :beerchug:



As mentioned, spinning today, which was most excellent. Tomorrow we are hosting a birthday party for our son, but I am going to squeeze in a run early in the morning.
 
We like the ladies.

Nice workouts BTW
 
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