Two hours fast walking with dog, plus stretching exercises

3 mile power walk outside, followed by stretching and core strengthening exercises

Oops, see I've been neglecting my gym log again, even though I have been working out.

My copy of NROL has finally arrived, so I'll be reading through that this week, and then hope to start one of the programmes next week.

In the meantime, I'll continue with the UBWO/LBWO/power walking routine that I've been following for the last month or so.



Today: UBWO

Dumbbell row 4 x 6 x 17.6lbs
Pec Deck Fly 4 x 6 x 55lbs
DB Bicep curls 4 x 6 x 13.2lbs
Tricep Pulldown 4 x 6 x 33lbs
Wide grip pull-down 4 x 6 x 55lbs
DB Lateral raise 4 x 6 x 8.8lbs
Reverse (Deltoid) Fly 4 x 6 x 55lbs
DB Upright row 4 x 6 x 13.2lbs
DB Hammer Curls 4 x 6 x 13.2lbs
Dumbbell Extension 4 x 6 x 22lbs


I've decided to start recording the weights in pounds ... mainly because I work better in imperial measurements than metric, so it gives me a good handle on the actual weight I'm lifting.

Later: stretching, crunches - plus, 1.5 mile fast walking with dog

Oh good....I understand pounds.

LOL! ... me too!

3 mile power walk outside, followed by stretching and core strengthening exercises

LBWO

Leg Extensions 4 x 6 x 55lbs
Lying leg curls 4 x 6 x 44lbs
Standing Calf Raises 4 x 10
Angled Calf Raises 4 x 10
Squats 4 x 10
Lunges 4 x 10
Plie Squat 4 x 10
Walking Lunges 4 x 10


Stretching, crunches

Is this the order you do these exercises? I just got back into stretching....I feel so much better.

I've always heard it's best to do compound exercises first. So your squats and lunges would go before your curls and extensions. Calf raises last. About the only reason I can think of to do squats last, is if you don't have enough resistance to make them challenging and you're trying to pre-exhaust your legs with the curls and extensions. But....you might have another reason, and if you like the way you're doing them...then keep doing them that way. I hate giving advice, so just look at what I say as...."conversation."

galatia, thanks for the 'conversation'

My next LBWO will be on Monday, so I'll remember to do the squats and lunges first, followed by the curls and extensions, with the calf raises following up in the rear.

3 mile power walk outside, followed by stretching


Planning on doing some yoga/core conditioning tonight

Today: UBWO

Dumbbell row 4 x 6 x 17.6lbs
Pec Deck Fly 4 x 6 x 55lbs
DB Bicep curls 4 x 6 x 13.2lbs
Tricep Pulldown 4 x 6 x 33lbs
Wide grip pull-down 4 x 6 x 55lbs
DB Lateral raise 4 x 6 x 8.8lbs
Reverse (Deltoid) Fly 4 x 6 x 55lbs
DB Upright row 4 x 6 x 13.2lbs
DB Hammer Curls 4 x 6 x 13.2lbs
Dumbbell Extension 4 x 6 x 22lbs

I also used the bench press today:

4 x 6 x 33lbs

I haven't used it for quite a while because the movement was aggravating my shoulder. However, today it seemed find ... though I did keep the weight very low. I did try it at 44lbs (the next increment up (+ 5kgs) but I could hardly move the bar, so dropped immediately back down to the lower weight. It really isn't worth injurying my shoulder again by being silly and wanting to bench more than I can manage at the moment.


Yoga, stretching and core conditioning exercises tonight.

2 hours fast walking with the dog, followed by some stretching and core conditioning exercises.

1.5 hours fast walking with the dog.

Leter: stretching and some yoga

Starting my new training program today and the plan is to follow the break In program from New Rules of Lifting for the next four weeks, and then continue on with the Fat Loss program.

Having read the criteria, I've decided to begin at the intermediate level:



BREAK IN PROGRAM

Intermediate: do each WO 4 or 5 times, alternating between A & B, with at least one rest day in between. Ideally, 3 WOs a week for 3 weeks, plus a 10th and final Break-In WO on Monday of the 4th week. Then take rest of 4th week off before starting another program.


Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5
T-push-up x 5 each side


Break-in WO A:

Squat 2 x 15

Supersets
Static Lunge 2 x 15*
Two-point dumbbell row with elbow out 2 x 15*

Supersets
Push-up 2 x 15
Swiss Ball Crunch 2 x 20

* each leg/arm



Break-in WO B:

Deadlift 2 x 15

Supersets
Step-up 2 x 15*
Dumbbell one-arm shoulder press 2 x 15*

Supersets
Close grip lat pulldown 2 x 15
Reverse Crunch 2 x 20

* each leg/arm



So, I'll be lifting 3 times a week, and I plan to do some sort of cardio in between. Power walking will definitely be involved, but I am also thinking of adding in some HIIT too. Will continue to fit in some yoga/pilates/core conditioning/stretching etc., as and when.