~JEC!! and girls ~ I had a great leg workout this morning!! This is what I did....
~4 sets 10 reps Hack Squats up to 360#
~5 sets 5 reps leg extension with 90#
~5-7 sets of that poor man hamstring exercise, holding each for ~10 secs. This is very difficult, I’m practicing...
~2 sets 20 reps half Dead Lifts - set 1 45# bar, set 2 - 65#
~2 sets 10 reps Plyometric one legged squat, I LOVE those!! ~ 4 sets of Wall Sits set 1-60 secs, set 2-40 secs, set 3-60 secs, set 4-75 secs....
~3 sets of walking lunges with 16 steps......
I'm pooped but I feel awesome!!
I was worried about the workout because I had a terrible sleep last night, I ended up going to sleep on the pull out sofa downstairs because our room was too hot, it's been extremely hot and humid here in the last few days...
I had a terrible day yesterday. I had brad take photos of me to compare to the ones in April. I'm down 12.5#'s and tons of inches so I was expecting to see differences.. and I was horrified to see no changes. I put on the same bathing suit, and stood by the same wall, so that there wouldn't be too many extraneous differences... and the only way I can tell which pic is which is cause I had my hair up yesterday and down in April. *sigh*. I was beyond hysterical, so Brad called up our coach/PTS Nadine for encouragement. (he was supposed to call her yesterday anyhow to report in). She has a more objective eye and noticed things that I did not see. I was looking for a big transformation, and what I was seeing was a slightly scaled down version with the same shape. I seem to have lost more on my arms and shoulders, in proportion to my hips so my hips still appear too big. Well duh, I know they are too big still, and there's work to be done. I'm at a size 12, and want to be a 6, so I'd suspect I shouldnt be seeing my goal body looking back from those pics, but it was still rather upsetting to see.
Food and exercise fine yesterday... I've managed to put my self on automatic on this cause I can't afford to let emotional upsets ruin my progress. Oddly enough, I hit a new low point on the scale yesterday, so I should have been doing a happy dance, not bawling over some lousy pictures. *sigh*.
Ilene, what are poor man's hamstring exercises? Also, how does the hack squat compare to regular squats on the legs and on the neck/shoulders. Our leg press can also be a hack squat and I was thinking about that the other day when my neck was arguing about increasing the weight for squats. Wondering if it might be a good substitute this week.
Today's plan calls for 2 cardio sessions, 1 30 min run, the other can be 30 min or "pukers".. which are worse than the intervals I had been doing. I was doing 2 min slow, 1 min fast for 7 spikes or 21 min. I had moved them to 1 min walk, 1 min jog, 1 min run so that the 2 min down was a bit faster. Now the coach has me on 1 min down, 1 min fast for the same 21 min, so it's 10 spikes of fast running. I did this Sat evening and yesterday, and I can see where they get their name. Also on today's plan is calves,hamstrings, glutes, back and rear delts. Debating about going to the gym for this or staying upstairs and doing more floor work with ankle weights.
New Week! Good! Now I can get back to new habits gone by the wayside like keeping my exercise/lifting journal. And managing my time a little more efficieintly. That flooded basement just through me through a loop, but just one of life's curveballs.
Well, off to the gym and on with the day! Hope you all have a safe and healthy one!
dip
Edited for- AUDREY! I just looked at your pics and I can see a big difference! You are my inspiration for the day, no doubt!
~~ Cindy ~~ You're transformation is great! Congrats! I can definitely see less roll under the bra strap... I have that too drives me nuts...
~~ Audrey ~~ I see some major differences in your pics... waist, thighs, stomach, even your knees and from the back definitely less cellulite... Congrats!!
Ilene, you amaze me. I cant imagine squatting 360#! Im just at 55kg (60 next week) and its agony!
Today I did UBWO and 20MAS on the elliptical. I like how its easy on the knees but the front half of my foot goes to sleep... weird.
Ditto on the pics, Audry! You are SO making progress! I can see real losses all over, especially in your torso and through your hips/butt/legs. *HUGS* chin up! You're always your harshest critic. Your skin looks a lot tighter as well, and you look so much HAPPIER! Dont give up, you're doing GREAT!!!!
Well, off to make something to eat. I guess that last slice of bday cake this morning was Off plan? heh. its gone now tho!
~Audrey~ Sorry I forgot to answer your question last time I was here... I was puttering around the house when I thought of it... so here I am...The poor man's hamstring is an exercise a guy, who's name is Guy btw, , He showed me this exercise last week... You kneel and jam your feet under something very solid... then you do a pelvic tilt then let yourself fall forward ever so slowly and stop and hold as long as you can... Guy spotted me this morning and I was able each time to go a little further... I get this huge knot in my hammies that I have to stretch and stretch afterwards. I find it hits the hams much more than a hamstring curl machine...
The Hack Squat I have started to do for just the same reason you mention... I find it easier on the back and there is no pressure on the shoulders at all... A few weeks ago, for 2 weeks in a row, I had a very sore lower back after regular squats, and it sort of scared me all that pressure on my spine and discs...
I am going to agree with everyone else Audrey. You will always be harder on yourself but we can really see a difference. Everything does look tighter. I thin you are doing great. I am just going my measurements right now. I guess I will have hubby take a pic at the end of this 6 weeks. It will end on the 5th of Oct. I hope I have just as good of results as you did.
I am not even going to tell how bad I was this weekend. That is all that I have to say. I know I did wrong so I will start today fresh.
Do any of you know of a site that I can find different xercises and it will show what bodypart I will be working. I am looking for a few different things to vary up this BRx workout. I kind of feel stuck and I need to find a few different exercises that work the same bodypart.
Tidey: I also use the elliptical and my foot (just my right foot) goes to sleep. Sometimes it can be because your shoe is too tight, in my case I have no idea what it is because I tie them really loose.
I saw the pics on msn, but I cant remember names right now (memory lapsus) but great everyone!!!
Ilene: 360 squat... I could leg press 380-400 back in the old days when I was doing mountaineering, but then I hated squats... so never did them. Now I dont go to the gym yet, I workout at home, so I have no idea how my strentgh compares to back then. Probably a LOT less!!!
Now I hope everyone knows that Hack Squats are much different than regular squats .... and that I was doing this on a machine... I can't find the proper picture of the machine but it's kind of a cross between these two...
Yup, I knew they were different... still 360 is great! I didnt know though if you were doing them on the machine or with Bb... With Bb it is much more difficult because your shoulders and arms have to carry all the weight! Still, I find the hack squat with machine really aweful! Used to hate it too, along with any exercise that had the word squat in it. Now I love squats... and my hate has been transfered to lunges...
Thanks everyone I appreciate the feedback. I took another long look, and now that i have the images the same size.. (yeah, I was looking at pics with different zoom angles and they were diff sizes too), I am seeing something of difference. Guess I was just hoping for MORE.
Ilene, thanks for all the explanations. I'm going to try the hack squats on Thur instead of the regular ones.
Anyone else out here on the east coast? The weather reports aren't sounding too good for the end of the week.
btw, I'm having the hardest time getting work done today. I'm working on something for a client appt for tomorrow and smoki thinks he is the perfect desk ornament. If you've seen the picture, then you know he takes up the whole desk. *sigh*. I've evicted him more times than I want to think about today.
Me me me! I'm in Fredericksburg, VA (despite what my profile says!) - I have a feeling this hurricane is going to interfere with my trip (leaving Friday night) - but also very concerned about people living clsoer to the coast that I do. I saw references to Hurricane Hugo in the newspaper today, and if this is going to be anything like Hugo, that is not a good thing... I was in the 5th grade when that hurricane hit, and I remember it clear as day... (wasn't in it's path, but it completely wreaked havock on my little home state!)
In a hurry today - will take a closer look at all of the posts & new photos once i get home tonight (after watching "Dr. Phil"
LWL # 120 - Week of 14 Sept 2003
Also on today's plan is calves,hamstrings, glutes, back and rear delts. Debating about going to the gym for this or staying upstairs and doing more floor work with ankle weights.
I could leg press 380-400 back in the old days when I was doing mountaineering, but then I hated squats... so never did them. Now I dont go to the gym yet, I workout at home, so I have no idea how my strentgh compares to back then. Probably a LOT less!!! 
