Progress Pics

Sunday, January 24, 2010

Sunday's Work out




I had a great weekend and actually did some form of exercise three days in a row-- Friday, Saturday and Sunday! Saturday was just a brief walk-jog in the woods with the dogs, but hey, I'm gonna count it!

Sunday, I started off with a 1 and 1/2 mile run. I was hoping to be able to go for 2 miles straight but I was being overly optimistic about my abilities. LOL Still, I was thrilled to go a mile and a half straight!

Next I went to the gym. Last time I worked out, I didn't have my log with me and realised later that with the program I am following, I was supposed to increase the sets that I do from 2 to 3 as of the last work out. Not having the training log with me, I didn't do it.

So I got myself on track with that as of today's work out. Another two weeks or so and I'll be done with the break-in phase of the NROL4W program. Then I take a one-week break from lifting before beginning phase two.

Here's what I did today:

Deadlifts
10/125
10/125
10/125

DB Shoulder press*
10/30
10/20
10/20

Pullover
10/30
10/30
10/30

Lunge
10/10
10/10
10/25 -- this last set I did something different and held a 25# plate in front of me as I did the lunges, instead of a DB in each hand.

Crunches
50
50
50

Leg Lifts
20
20
20

Side bends holding 25# plate
10
10
10
10

Skull crushers (2 handed)
10/30
10/30
10/30

Last week I had increased my crunches to 50 reps per set, now I'm doing three sets- so I did 150 crunches today-- and Gosh, did it burn!

I am proud of how reliably I am working my abs now. It is one of the few things I was haphazard with up until I started this program.

I don't know what happened with the DB shoulder presses, a work out or two ago I was able to force up 25# DBs for two sets. I tried to go for 30# this time and barely eeked out one set. I dropped the weight to 25# and simply could not do it.

I hated to, but dropped it back down to 20# in order to do all three sets. Progress isn't a straight line I guess.

I do lift both arms at the same time, which is harder. If I do one at a time I can lift a bit more, but I prefer to lift both arms at the same time.

I did get to the gym today and jumped on the cable chest fly machine, which I LOVE and have been missing as I've been working out at home. So I hopped on that bad boy and did 3 sets of 10 with 80# and one set with 90. I cannot do complete range of motion with 90#-- I forced it and did what I could. I'd love to be able to pull 100# on that one of these days.

I read (I think in Arnold's old Body Building book) a few months ago about occasionally forcing yourself through things even if you can't complete more than one or two reps. That's pretty much how I brought my numbers up the machines before I started this program.

Anyway, I have been spot-on with my food and calories and I've been fitting more cardio into my schedule-- so I hope these efforts show up in the scale.

I have my colonoscopy a week from tomorrow, February 1, and have my mammography the following day. Since I'll have to fast for the colonoscopy anyway, I was thinking of morphing that into either a short fast of a few days or a longer modified fast of a week or so (with just protein shakes and water).

I haven't done either of these since July and I've had success with this at earlier points of my journey. It clears my head and my whole system out. Last time I did it an annoying rash that I had for years disappeareed and hasn't returned.

Anyway, I'll let you know if I decide to do this. I hope that you had a great weekend! I got to spend quality time with Jeff, got caught up with work stuff and got in a bunch of exercise, so I am stoked for great week this week!

Be good to you today!

15 comments:

  1. Great workout and...nice run! Woo hoo!

    The fast sounds good...I usually do on in Spring and Fall. But...I remember reading something about fasting/cleansing in the winter...you need to be careful for some reason. You might want to google it.

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  2. Great workout progress. Even the short jog-run is beneficial. Good luck with the upcoming tests!

    Margie writes at:
    www.myhealthylivingthruweightcontrol.blogspot.com

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  3. Every time I read your blog, I am amazed by how fit you are! You are doing fantastic! Great job with exercise and food. :)

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  4. How weird, I come here almost daily and didn't see that you are trying to reach your goal by July as well.
    So, YOur kind of my Fatmaggedon partner lol. Great job on the exercise, and I hope all of your procedures go well.
    Take it easy.

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  5. I can only manage 50 crunches without feeling as though I'm going to be sick! lol

    Great weekend - you're doing so well! :o)

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  6. Lori-Ann, I am really amazed at your crunches - you are doing great! And working out three days is a row is pretty awesome too, even if one was light. You know I am an advocate of an occasional fast, and there is no better time to begin than during a forced fast.

    Have a great day!

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  7. You're doing awesome with NROL4W! Sounds like you had a great weekend too.

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  8. Lori-Ann - 150 Crunches - your workouts are just amazing. The strength or lifting power you have is just fantastic. I picked up NROL4W on the weekend and will start reading it soon. I got the mens version for Ron and hopefully we can both do it together. It would be good to have a partner. And jogging 1.5 miles - good for you. I'm giving up on jogging for now. I think it just sets me back because my hip flares up.
    You are doing such a great job and are my inspiration.
    And I agree with the fast - what better time than to clean your system out. I'd through in some veggies in there tho to get your vitamins... unless you take them via capsule/pill.
    Have a wonderful week!
    Sandra

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  9. I am so impressed with your strength. I am primarily working arms and back now and if there is one thing I have discovered it is that mine are pitifully weak!

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  10. I don't remember if I told you or not, but I got Arnold's old body building book from 1977 (!) The Education of a Bodybuilder, real cheap on Amazon.com... maybe a couple of bucks plus shipping. I am really enjoying it. Not that *I* am a body builder, HA HA, but it's a fascinating read of how someone can set their mind and heart on a goal, and achieve it. Thanks for recommending it.
    Loretta
    =^..^=

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  11. Your workouts are unbefreakinglieveable, Lora Ann! No wonder you're getting such great results. It does feel good to be finally getting back to a little more exercise, and I'm thinking it's going to help me blast through the plateau upon which I've been dwelling far too long!

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  12. Excellent progress on the workouts. I'm impressed with your strength, too. Wow.

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  13. In case I haven't expressed myself enough on this issue, let me reiterate - You are TRULY an AMAZON woman and I admire your strength and determination. Keep out the great work!!

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  14. Hi Lori-Ann. Glad you had such a great weekend.

    Curious about the differing strength on sequential workouts. There must be a reason for it ...

    Bearfriend xx

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  15. Lori-Ann, you're doing fantastic with your workouts. 1.5 mile run is pretty darn good. Doesn't it feel great after that run?

    I haven't worked out in a couple of days. Feeling like i'm coming down with something but I'll get back to the gym in the next few days. You're doing great.

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