Tag Archives: questions

W4, D1

Posted on by
7

My week away on vacation was such fun, and I enjoyed myself. I enjoyed the food, I enjoyed all the walking we did….miles of walking each day. But I didn’t do any other exercise, so I was curious about how it would be today. Actually, it was kind of amazing. AND I was looking forward to doing this today.

  • squats — 3 sets of 12; all three without the chair!!! (back rigid, abs clenched!), thinking hard about form. How do I up this, Marnie?
  • modified push-ups — 3 sets of 10, similar to the last time (i.e., deeper than when I started, but not more than that yet). I feel my abdomen and back holding very hard while I’m doing them, and my right wrist is still a weak link.
  • ↑plank — 3 sets, held for 14 seconds(!). It was easy. I thought about going beyond 14 seconds, because I felt like I could on the first one, but the last time I did it I held for 12 seconds, and I didn’t know how I’d feel on the 2nd and 3rd set. It was a little hard on the 3rd set, so I’m going to up it next time past 14, perhaps 16.
  • modified side plank — using the modified side plank from the physio link you gave me, Marnie, I lifted from my knees. I can do it, it’s hard but I can, and I held it for 12 second, 3 times (each side, of course).
  • hip thrusts — 3 sets of 5, held to the count of 10. It might be time to up it, Marnie; it was hard, but not hard.
  • leg raises — 3 sets of 15 on each leg. I alternate pointing my toe and flexing my foot, just to mix it up. :)

Could I add some kind of crunches or something? And what’s your opinion: should I eliminate the strength yoga and just alternate training/rest, so I do more training during the week, and maybe just do relaxation yoga for my own little peaceful self?

D12

Posted on by
10

strength training workout this morning:

  • modified squats — 3 sets of 12; I replaced the middle set with the toe-touch squats(?), modified to keep my arms out in front as I stood, rather than above my head. I was conscious to keep my knees angled out over my feet, as he stressed in the video, but every single one made my knees crack and pop. They didn’t hurt, but they made a lot of noise. I had a very hard time with form, and after the 3rd one it was so so hard I couldn’t do it well. I tended to curve my back as I stood, standing from somewhere other than my legs. Advice?
  • modified push-ups — 3 sets of 10; today’s pushups were deeper than any of the other times I’ve done it! I work to keep my elbows close to my body and not let them go outwards. Today, I actually rolled forward just past my knee into the pushup. Not brilliant, but noticeably better than before.
  • plank — held for 10 seconds (!). I held very good form, and fought not to cheat myself on the count of 10, but to hold it for a full second. It was great. Maybe the next time I get to 11.
  • side plank — not up yet, but held for 11 seconds and my hip was a hair from the floor. Same. I realized I was pressing down a little with my relaxed arm, so I draped it on my side so I couldn’t use it to push.
  • hip thrusts — 3 sets of 4 held to the count of 10. I’m supposed to be really clenching my butt, right?
  • leg raises — 3 sets of 15 on each leg. This needs to be upped — what do I do? It’s not as hard as it was.

Breakfast with Will this morning: egg white omelet with spinach (score!). Lunch, just an apple, breakfast was at 10:30, way too full to eat anything. I’ll try to eat a bit of chicken that’s in the fridge. Dinner out tonight with girlfriends, will be mindful of protein!