My Diary
- Thread starter stingo
- Start date
Workout 10/10
Spinning
A bid to get more active again, doing something that doesn't seem to stress the back. A shorter, higher intensity class taught by the woman who runs the gym. A very good workout.
Post workout I did what basic magmob exercises I could remember (most but not all). Although I was sceptical when I first received the materials, I do feel that doing the exercises does help my wonky back in particular and hips in general. Well worth the investment.
Spinning
A bid to get more active again, doing something that doesn't seem to stress the back. A shorter, higher intensity class taught by the woman who runs the gym. A very good workout.
Post workout I did what basic magmob exercises I could remember (most but not all). Although I was sceptical when I first received the materials, I do feel that doing the exercises does help my wonky back in particular and hips in general. Well worth the investment.
What are "magmob" exercises? Is it some kind of stretching?
magmob = Magnificent Mobility, a dvd available online... the exercises help your lower body mobility in your back and hips. It's not stretching, which the dvd authors say can be detrimental to performance and lead to injury, but rather a listing of exercises to do make that area more useful when doing things like squats. I did the basic level, but there's intermediate and advanced as well. They don't put together a program for you, but rather show all the exercises and encourage you to try them all and pick the ones that are most beneficial.
Workout 10/11
Spinning
Jump class today - boring for me, but a good workout nonetheless. I think I'm still transitioning energy systems because I don't think I performed at optimum today. Will see how things go next week. I mentioned the fact (to my spinning instructor) that I started a low-carb diet and she seemed concerned for my energy levels for class and my lifting. She feels I'd need some carbs pre/post workout so as to perform well, but I've no idea if that's right or not. Any ideas?
Spinning
Jump class today - boring for me, but a good workout nonetheless. I think I'm still transitioning energy systems because I don't think I performed at optimum today. Will see how things go next week. I mentioned the fact (to my spinning instructor) that I started a low-carb diet and she seemed concerned for my energy levels for class and my lifting. She feels I'd need some carbs pre/post workout so as to perform well, but I've no idea if that's right or not. Any ideas?
Workout 10/15
NROL's Hypertrophy I, Workout A1
All exercises 5x5, 90 seconds rest except for abdominals which are 3x15, 60 seconds rest
A1 Incline DB Bench Press 50
A2 Ball Seated Cable Rows 45
B1 DB Shoulder Press 40
B2 WG Lat Pulldown 90
C1 DB Close Grip Bench Press 50
C2 High Pull 25
D1 Swiss Ball Crunch (feet on Bosu)
Notes:
It really felt good to be back to lifting again, and the back didn't make itself an issue, which was also good. I'm happy I was able to get my starting weights this workout - though C1 was difficult for me on my left side. (For some reason my left side (arm and leg) is markedly weaker than my right.)
Coming off of Fat Loss III, the 90 second rest seemed almost epic, nor was I fatigued as I'd expected to be. I'm guessing Fat Loss III really did a number on me because I felt a lot better in this workout than I did the Friday before last (pre-TNT diet) when I got my starting weights. After doing all full body routines for NROL, I'm going to be interested in how the split routine will work.
Actually, between really tightening my core on the shoulder press and the crunches, it was my lower abs that felt it the most just after the workout. It felt like they were spasmed tight - no pain, just really contracted. Interested to see how I'll feel tomorrow, but as of right now I'm really happy to get back to the weights.
One question - if anyone has used a functional trainer before, how do you list the weights? I did the cable rows on it, and since it has independent stacks I listed the weight on each stack. Is that right?
Metabolic Overdrive
5 Rounds of 1 minute high intensity/2 minutes moderate
6.0/3.5, 6.0/3.5, 6.1/3.5, 6.2/3.5, 6.2/3.5
NROL's Hypertrophy I, Workout A1
All exercises 5x5, 90 seconds rest except for abdominals which are 3x15, 60 seconds rest
A1 Incline DB Bench Press 50
A2 Ball Seated Cable Rows 45
B1 DB Shoulder Press 40
B2 WG Lat Pulldown 90
C1 DB Close Grip Bench Press 50
C2 High Pull 25
D1 Swiss Ball Crunch (feet on Bosu)
Notes:
It really felt good to be back to lifting again, and the back didn't make itself an issue, which was also good. I'm happy I was able to get my starting weights this workout - though C1 was difficult for me on my left side. (For some reason my left side (arm and leg) is markedly weaker than my right.)
Coming off of Fat Loss III, the 90 second rest seemed almost epic, nor was I fatigued as I'd expected to be. I'm guessing Fat Loss III really did a number on me because I felt a lot better in this workout than I did the Friday before last (pre-TNT diet) when I got my starting weights. After doing all full body routines for NROL, I'm going to be interested in how the split routine will work.
Actually, between really tightening my core on the shoulder press and the crunches, it was my lower abs that felt it the most just after the workout. It felt like they were spasmed tight - no pain, just really contracted. Interested to see how I'll feel tomorrow, but as of right now I'm really happy to get back to the weights.
One question - if anyone has used a functional trainer before, how do you list the weights? I did the cable rows on it, and since it has independent stacks I listed the weight on each stack. Is that right?
Metabolic Overdrive
5 Rounds of 1 minute high intensity/2 minutes moderate
6.0/3.5, 6.0/3.5, 6.1/3.5, 6.2/3.5, 6.2/3.5
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hi
cant say that i have been well ,but i did a pretty good job for myself,that is quit smoking and gained weight
i am at 57kgs now..and eating like a pig..but since its been a month that i quit cigs,so i was expecting binge eating and stuff..but i am back on internet means i am sound mentally these days..and ready to work out,and shed those extra pounds
btw your face looks very very slim..have u uploaded any new progress pics somewhere?
cant say that i have been well ,but i did a pretty good job for myself,that is quit smoking and gained weight
i am at 57kgs now..and eating like a pig..but since its been a month that i quit cigs,so i was expecting binge eating and stuff..but i am back on internet means i am sound mentally these days..and ready to work out,and shed those extra pounds
btw your face looks very very slim..have u uploaded any new progress pics somewhere?
hi
cant say that i have been well ,but i did a pretty good job for myself,that is quit smoking and gained weight
i am at 57kgs now..and eating like a pig..but since its been a month that i quit cigs,so i was expecting binge eating and stuff..but i am back on internet means i am sound mentally these days..and ready to work out,and shed those extra pounds
btw your face looks very very slim..have u uploaded any new progress pics somewhere?
Glad to hear you're in a better place mentally - hopefully that will translate to a better physical place too. I do have progress photos, but I will probably take some soon as it's been a month since the last time I took them.
still its a low carb diet
(just pulling your leg)
hope it works for you,i am trying to do a detox diet gillian mckeith style means going vegetarian and doing the colon cleansing thingee etc etc,but after my Eid holiday,for now i am eating alot.
If you're planning on working out, I'd suggest adding in some good protein sources (aka meats)...
i am sorry to take over your diary ,but since i dont have one for myself yet..i will reply here,after quitting cigs i feel like i should detox and its gonna take me atleast 8 weeks to detox then gradually add metas,but in those 8 weeks i will have oily fish aka salmon?..i need to find a book by gillian ,since its very hard to get books on health related topic where i live...so once i have all the info i will jump start my health journey
and meats will come in a later stage..after cleansing/detoxing.
and meats will come in a later stage..after cleansing/detoxing.
Workout 10/17
NROL's Hypertrophy I, Workout B1
All exercises 4x10, 60 seconds rest except for abdominals which are 3x15, 60 seconds rest. All weights listed are per hand unless otherwise noted.
A1 Squats 50
B1 Deadlifts w/Shrug 50
C1 Bulgarian Split Squats 5
C2 Step-Up 5
D1 Reverse Crunch (w/Stability Ball between Legs)
Notes:
This workout is deceiving - it took longer than I would have expected to complete it.
Squats - I figured I'd start with 50s and they proved challenging, but not overly so.
Deadlifts - 50s on this exercise proved more challenging than the squats, but were still manageable. Left hand grip is a concern on both the squats and deadlifts - might be because of the problems I've been having with the biceps/shoulder.
Bulgarian Split Squats - the first set on the left leg wasn't pretty but... Since I first started doing this exercise, this was the first time ever, EVER I was able to get through all the sets holding weights (granted, they were only 5 lb dumbbells) and WITHOUT holding on to anything for balance. I'm guessing it's because of the 2 week rest I took, but I'll definitely take it. Definitely a milestone crossed here.
Step-ups - Again, used weights to have something to get used to holding weights for this exercise.
Reverse Crunch - I was shown the stability ball variation by the woman who runs the gym. It was difficult doing 3x15 but I managed it.
Overall - I'm thrilled with this workout... apart from the fact of doing the split squats for real, it was also the first time I've ever done squats and deadlifts in the same workout. In retrospect, I think doing Fat Loss III was a really good idea, because now the rest periods seem a heck of a lot longer, and because it seems like I'm more resilient so I don't need as much rest. I think I'm really going to like Hypertrophy I. Stay tuned.
Metabolic Overdrive
5 Rounds - 6.0/3.5
NROL's Hypertrophy I, Workout B1
All exercises 4x10, 60 seconds rest except for abdominals which are 3x15, 60 seconds rest. All weights listed are per hand unless otherwise noted.
A1 Squats 50
B1 Deadlifts w/Shrug 50
C1 Bulgarian Split Squats 5
C2 Step-Up 5
D1 Reverse Crunch (w/Stability Ball between Legs)
Notes:
This workout is deceiving - it took longer than I would have expected to complete it.
Squats - I figured I'd start with 50s and they proved challenging, but not overly so.
Deadlifts - 50s on this exercise proved more challenging than the squats, but were still manageable. Left hand grip is a concern on both the squats and deadlifts - might be because of the problems I've been having with the biceps/shoulder.
Bulgarian Split Squats - the first set on the left leg wasn't pretty but... Since I first started doing this exercise, this was the first time ever, EVER I was able to get through all the sets holding weights (granted, they were only 5 lb dumbbells) and WITHOUT holding on to anything for balance. I'm guessing it's because of the 2 week rest I took, but I'll definitely take it. Definitely a milestone crossed here.
Step-ups - Again, used weights to have something to get used to holding weights for this exercise.
Reverse Crunch - I was shown the stability ball variation by the woman who runs the gym. It was difficult doing 3x15 but I managed it.
Overall - I'm thrilled with this workout... apart from the fact of doing the split squats for real, it was also the first time I've ever done squats and deadlifts in the same workout. In retrospect, I think doing Fat Loss III was a really good idea, because now the rest periods seem a heck of a lot longer, and because it seems like I'm more resilient so I don't need as much rest. I think I'm really going to like Hypertrophy I. Stay tuned.
Metabolic Overdrive
5 Rounds - 6.0/3.5
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