Week 5 out of the planned 6. TM warm up OK. Incline chest press with 'baby' 3kg weights, focussing on form, not stressing the rotator cuff (we hope), triceps pulldown, yoga and stretching.
Silver, how is your rotator cuff these days? Mine is about 90% better and I'm finally back to regular upper body workouts. I discovered an arm bike in the corner of the gym and have been doing 20 minutes a day: 10 minutes before lifting and 10 after. It seems to really help with strengthening, blood flow to the injury, and flexibility.
Today:
Cardio: 20 min elliptical, 20 min arm bike, 15 min recumbent bike
Back: FreeMotion row, reverse grip lat pulldowns, bent over BB rows, DB pullovers, back extensions, one arm DB rows
Oct 1: walked 1.5 miles
Oct 2: none
Oct 3:
- swam 1 mile! 36 laps split up as follows:
- 2 laps swim
- 2 laps kick
- 2 laps arms
- 27 swim
- 1 lap kick
- 1 lap arms
- 1 lap swim
- ran 2 miles
- walked 2 miles
Oct 4:
- ran with dog this morning, still need to map it out for distance. 20 min.
Cardio day. 20 mins on TM (longer than usual as my neighbour had firsthand info of use to my latest project). 20 mins X-trainer intervals. 20 mins yoga & stretching.
Rotator cuff nonsense. Thank you for asking, Meg. Things were going well (that is, not even a murmur) until yesterday. I did the low-key incline chest press (2 x 10 x 3kg) and all felt fine. I then decided to show off whilst balancing on one leg in the flying angel position, whirling my L arm about pretending to lose balance and fall over. Ccccrrrr! Ack! Normally, I am the most sober & sensible of people. Yesterday I forgot that. Today there is slight complaint. So I'm obviously not quite right! Very glad to hear, though, that you're OK enough to get back into it. Be careful as you lug the DGD about though - they can do serious damage, however cuddly they are!
Last edited by silverbirch; 10-05-2010 at 10:03 AM.
Oct 5: Modified weights routine.
- 5 min warmup on climber thing
- 1x10 squats w/20# bar
- 3x8 leg press, I forgot what weight I set it to.
- 3x10 calf press, varying weights
- 3x10 leg curl each leg
- 1x10 hip adduction each leg
- 1x10 hip abduction each leg
- 3x10 back extension
- 1x10 roll ups
- 1x10 roll overs
- 1x6 oblique roll overs
- 5 min stretching
Oct 6:
- 1.55 mile interval run with dog, 18:30, plus 5 min warmup 5 min cooldown 5 min stretching
Saef, I am so jealous of your trip to Glacier! I was there ohhhh... 22 years ago. Wow. So it's been a while. Hope it was a wonderful trip!
Silver, sorry to hear about your shoulder injury lingering. I have been dealing with tendonitis in my hip for about 14 months. Sometimes it's almost gone, and then I go and do a new move in kickboxing, or try to do sprints, or something of that order, and I feel that old familiar twinge. Argh.
Oct 4: Rest day
Oct 5: Get-over-going-out-the-night-before-day
Oct 6:
~4 mile run with jog stroller
~43 minutes
It's cold out there this morning!
Oct 7:
- 5 min warmup on stationary bike level 4-5 90rpm
- 3x10 split squats w/20# bar
- 1x10 rear delt @10#
- 1x10 fly @10#
- 3x10 romanian chair leg lifts alternating with
- 3x10 back extension
- arm circles, snow angels, other shoulder/back stuff without weights
- 5 min stretching
Jessica, how long have you been doing NRLW? I just got the book and am trying to determine my exercise priorities -- running, lifting, yoga -- and how to fit them all in. How do you like it?
Oct 7:
60 mins stairmaster, sort of
Sort of, because I was called to child care to change DS's diaper partway through, but had dropped the clean diaper on my way in to the gym, so had to go on a hunt for it, then change him, then head back to the stairmaster. So it was 60 mins from when I started to when I finished, but it included a diapering break. I did jog to the parking lot and take the stairs two at a time in an attempt to keep my heart rate up.
Amy, I did the whole NRLW program last winter and just started it again a couple months ago for this winter. I may need to modify, adjust, or give it up this year though since the repetitive stress injury in my wrists is acting up, and heavy lifting exacerbates it.
In any case though, I love the program. I skipped straight to the exercises and ignored the rest of the book though. I already know how to count calories and eat healthy, and I can't handle a high protein diet like they recommend so I just ignored it. I got great results from it and I actually have some muscle definition in my legs now (and if I flex, you can kind of see a bicep in there somewhere ).
I do the routines two days a week. Last year I did NRLW Tuesdays and Thursdays, tried to run MWF, and swam on Sundays. I say "tried to" because sometimes my legs were way too sore from NRLW for a Wed or Fri run. For one month in there I did a bootcamp class MW instead of running. Probably what I actually managed was more like this:
Monday - run
Tuesday - NRLW workout A
Wednesday - rest
Thursday - NRLW workout B
Friday - rest
Saturday - run
Sunday - swim
The book recommends doing their workouts 3x/week but that's too much for me. I saw a lot of progress just doing it two days a week. To be honest, even with the variety of exercises, and even though I love being strong, weight lifting bores me to tears. Also, it will make you extremely sore.
Jessica,
I will check out those workouts. I have had the book for over a year and have barely cracked it
I did an amazing spin class on Monday - LOVED it.
Thought that was going to start the week off in the right direction...but my hormones got the best of me.
Tired, cranky and now cramps.
Going to the class again tomorrow night - hopefully I will feel better by then.
I already know how to count calories and eat healthy, and I can't handle a high protein diet like they recommend so I just ignored it. I got great results from it and I actually have some muscle definition in my legs now (and if I flex, you can kind of see a bicep in there somewhere 
