Hey cool- I actually got the workout in while it was STILL morning this time! Not putting it off til dark like I have been all week. :-)
So it was Legs and Back- and I tried to do a new thing with the pull-ups and chin-ups... where I might use the chair to help me get up there, but do a slow drop-down- to keep the muscles working. I know that to use the chair to get up, I think I'm cheating my back and arm muscles quite a bit. But to do a slo-mo drop-down, I'm forcing them to stay tight and in use for longer. I'm still not sure how my form is... but I do have 4 more Legs & Back sessions coming up in this round of the X, so I can practice some more. I still think that I might be using the chair to assist WAY too much- but I can't just go totally without the chair, either! So as usual... it's a work in progress on the form, and the numbers as well.
So first is the pull-ups:
Reverse grip chin-ups: 7 total; 2 completely without the chair, 2 with slight use of the chair, and 3 definitely with the chair. And I did a slow drop-down on the last 3. 2nd round: 6 total; 2 without chair, 4 with chair and slow drop-down.
Wide front pull-ups: 7 with chair, slow drop-down all the way, for both sets.
Closed grip overhand pull-ups: 7 with chair, slow drop-down. 2nd set: 8 with chair, medium speed drop-down
Switch grip Pull-ups: 7 total, 2 without chair, 5 with chair and slow drop-down. 2nd set: 4 with chair and slow drop-down (I was TIRED by this time!)
And the Leg work:
Balance lunges: 20/20 (form's better than at the very beginning, but it's still hard to get into position and stay there- making sure the front knee doesn't go over the ankle)
Calf raise squats: 25, 0 wts.
Super skaters: 25/25 (I like doing these)
Wall squats: done (getting SO much easier than at the very beginning!)
Step back lunge: 25/25, 0 wts
Side lunge: done, 0 wts
1-leg wall squats: done- but still hard!
Dead-weight squats: 20/20 I'm flexible enough (and short enough) that I can almost touch the ground without bending my leg (only bending at the waist)- so I've been cheating in a way. Today I tried to do more of a squat (as it SHOULD be) and it was alot harder!
3-way lunge kicks: done- but the kicking parts are still tough
Sneaky lunges: managed to go all the way through, with putting arms up, too! Yay!
Chair pose: done (and grunting at the end just like the DVD)
Toe-roll iso: 25/25, 0 wts
Groucho walk: done- tried to get down lower, but then my right hip starts to hurt like I'm pulling it wrong. :-( Still not sure if I'm doing these right, since doing them the way I used to- just didn't seem hard at all.
Calf raises: done, using 0 wts
80/20 speed squats: 30/30, going airborne on last 10 each side
I am not using any weights on the legwork, although I could probably handle it on some of the moves. I just have big legs anyway, and don't want to bulk them up any more than they already are. My short legs just LOOK bigger and I'm trying to lean them down- not bulk them up! So I'm just doing 0 wts, and might try doing more reps than Tony later on (with the pause button).
And then ARX:
In & outs: 25, with arms up (might try hitting pause on this and seeing how far I can get one day, too- except then I might not CARE to do the rest of the ARX after that! lol)
Seated bicycle: 25/25 (oof! these are still SO hard on my thighs!)
Crunchy frog: 25, but with some rest breaks after about 6 reps.
Crossed-leg wide sit-ups: did wide leg, 20
Fifer scissors: 16
Hip rock raise: 22
Pulse-ups: 25 (might hit pause and see what my max is one day, too)
Roll-up V combo: 18
Oblique V-ups: 10 r/ 8l
Leg climb: 12/12
Mason twist: 42
Trying to eat cleaner too... had a pork chop and asparagus for dinner last night. This morning was cottage cheese with Kashi Go Lean Crunch with walnuts and fresh blueberries. Yum! Lunch was a mix of tuna, green pepper, tomato, black beans and corn on top of a wheat french roll- cut apart open-faced. Yum again! Not sure what dinner will be, but I'm thinking maybe a salad of romaine with tomato, and a tilapia filet- baked with some garlic salt and green onions. (Will be yum also!)
So it was Legs and Back- and I tried to do a new thing with the pull-ups and chin-ups... where I might use the chair to help me get up there, but do a slow drop-down- to keep the muscles working. I know that to use the chair to get up, I think I'm cheating my back and arm muscles quite a bit. But to do a slo-mo drop-down, I'm forcing them to stay tight and in use for longer. I'm still not sure how my form is... but I do have 4 more Legs & Back sessions coming up in this round of the X, so I can practice some more. I still think that I might be using the chair to assist WAY too much- but I can't just go totally without the chair, either! So as usual... it's a work in progress on the form, and the numbers as well.
So first is the pull-ups:
Reverse grip chin-ups: 7 total; 2 completely without the chair, 2 with slight use of the chair, and 3 definitely with the chair. And I did a slow drop-down on the last 3. 2nd round: 6 total; 2 without chair, 4 with chair and slow drop-down.
Wide front pull-ups: 7 with chair, slow drop-down all the way, for both sets.
Closed grip overhand pull-ups: 7 with chair, slow drop-down. 2nd set: 8 with chair, medium speed drop-down
Switch grip Pull-ups: 7 total, 2 without chair, 5 with chair and slow drop-down. 2nd set: 4 with chair and slow drop-down (I was TIRED by this time!)
And the Leg work:
Balance lunges: 20/20 (form's better than at the very beginning, but it's still hard to get into position and stay there- making sure the front knee doesn't go over the ankle)
Calf raise squats: 25, 0 wts.
Super skaters: 25/25 (I like doing these)
Wall squats: done (getting SO much easier than at the very beginning!)
Step back lunge: 25/25, 0 wts
Side lunge: done, 0 wts
1-leg wall squats: done- but still hard!
Dead-weight squats: 20/20 I'm flexible enough (and short enough) that I can almost touch the ground without bending my leg (only bending at the waist)- so I've been cheating in a way. Today I tried to do more of a squat (as it SHOULD be) and it was alot harder!
3-way lunge kicks: done- but the kicking parts are still tough
Sneaky lunges: managed to go all the way through, with putting arms up, too! Yay!
Chair pose: done (and grunting at the end just like the DVD)
Toe-roll iso: 25/25, 0 wts
Groucho walk: done- tried to get down lower, but then my right hip starts to hurt like I'm pulling it wrong. :-( Still not sure if I'm doing these right, since doing them the way I used to- just didn't seem hard at all.
Calf raises: done, using 0 wts
80/20 speed squats: 30/30, going airborne on last 10 each side
I am not using any weights on the legwork, although I could probably handle it on some of the moves. I just have big legs anyway, and don't want to bulk them up any more than they already are. My short legs just LOOK bigger and I'm trying to lean them down- not bulk them up! So I'm just doing 0 wts, and might try doing more reps than Tony later on (with the pause button).
And then ARX:
In & outs: 25, with arms up (might try hitting pause on this and seeing how far I can get one day, too- except then I might not CARE to do the rest of the ARX after that! lol)
Seated bicycle: 25/25 (oof! these are still SO hard on my thighs!)
Crunchy frog: 25, but with some rest breaks after about 6 reps.
Crossed-leg wide sit-ups: did wide leg, 20
Fifer scissors: 16
Hip rock raise: 22
Pulse-ups: 25 (might hit pause and see what my max is one day, too)
Roll-up V combo: 18
Oblique V-ups: 10 r/ 8l
Leg climb: 12/12
Mason twist: 42
Trying to eat cleaner too... had a pork chop and asparagus for dinner last night. This morning was cottage cheese with Kashi Go Lean Crunch with walnuts and fresh blueberries. Yum! Lunch was a mix of tuna, green pepper, tomato, black beans and corn on top of a wheat french roll- cut apart open-faced. Yum again! Not sure what dinner will be, but I'm thinking maybe a salad of romaine with tomato, and a tilapia filet- baked with some garlic salt and green onions. (Will be yum also!)
**Edited to add the photo and the actual dinner I ended up having. A tilapia filet, drizzled with a little bit of basalmic vinegar, sprinkled with a dash of salt, some pepper and lots of garlic chives- and baked. The side dish is zucchini, sauteed with minced fresh garlic, some olive oil, diced tomatoes and sliced fresh mushrooms. YUM-O! Takes less than 1/2 hr to put together, and it's delicious!
Snacks haven't been as good though- 2 pieces of dark chocolate V-day candy, 4 little clementine oranges, some Combos cheese snacks (this is the bad snack for sure!) and one little chocolate chip cookie while at Jump-n-Jive with the kids. Oh- and coffee this morning, too.
Snacks haven't been as good though- 2 pieces of dark chocolate V-day candy, 4 little clementine oranges, some Combos cheese snacks (this is the bad snack for sure!) and one little chocolate chip cookie while at Jump-n-Jive with the kids. Oh- and coffee this morning, too.
1 comment:
Kashi go lean crunch yum! I love that cereal. Your food today sounds good, Tux.
You're doing great on the workouts, it seems!
But as a friend, I'm going to talk to you about the junk food. You should get it out of the house. No candy, cakes, cookies, crackers. It's not good for you or your kids and you know that. Have string cheese and more fruit around. (clementines are good, just not tons of them). If there is bad food in the house it'll get eaten. I wouldn't worry about coffee until you get rid of the other stuff.
Okay off my soap box.
:)
Barbara
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