No-Frills - 2006 Journal - Page 5

no-frills · 04-Sep-06, 04:08 PM

9/3
Warm-ups
1/2 mile brisk walk on TM
CFWUx2

"Diane"
21-15-9 reps of:
95 lb deadlifts (1:12, :53, :29)
40 lb presses (:58, 1:01, :42)
Total Time- 5:18

Other:
50 100 lb outer thigh abductor
50 90 lb inner thigh abductor
15 60 lb pull-over
10 70 lb pull-over
6 minutes spinning - standing position

2.83 mile walk up New York Creek Trail with my husband and dog.

**gymgirl** · 04-Sep-06, 11:14 PM

dang! nice workout no-frills!

btw what is a pull-over? the only ones i am familiar with are in gymastics on the bars.

hope you and the hubby had a good weekend!

**minime** · 05-Sep-06, 06:11 AM

that is a nice workout - i never do deadlifts (only the stiff legged kind) but I might have to start. Maybe ill try diane sometime soon - why my back recovers from those back extensions.

by 6 minutes spinning, do u mean u were on a stationary bike for six minutes standing up? that sounds hard. I took a spinning class once and it was absolute torture, 'never again' i said. im a wuss.

no-frills · 07-Sep-06, 12:18 AM

gymgirl - pullovers = machine that you lay on your back, pulling a rope in each arm over your head. This works your rib cage & triceps and is good for flexibility.

minime - Yes, standing on a spinning stationary bike. I usually do a full 45 minute class for a really great work-out. In this case, I was just waiting for the gym to clear out and I thought "what the heck" I might as well make the time useful so I hopped on the bike.

You 2 will find this funny.......a big-guy at the gym, a regular, gave me a nickname.... He calls me "the hammer". I earned the name apparently when I was doing overhead presses one day last week. He's too funny.

9/6
I am hurting today (2 days later) after doing the deadlifts which really aggravated my sciatic.

2.5 mile brisk walk on the treadmill
50 sit-ups
30 back extensions

Mostly trying to work-out my sciatic.... ;0(

07-Sep-06, 11:47 AM

Those occasional ouchies and pains are little hiccups along the journey of our fitness trail. I've learned to use these as opportunities to focus on something else by working around my ouchie and pain.

tim_mcf · 07-Sep-06, 11:45 PM

The Hammer...that's awesome.

**gymgirl** · 07-Sep-06, 11:50 PM

haha the hammer! i love it! it's pretty cool when the regulars start to know you!

thanks for the info on the pull-overs. i have never seen/heard of that machine before. sounds great though!

p.s. you spinners are nuts! i cannot ride the bike for more then 10 min, and that is flat with like zero resistance. lol i can't imagine doing the hills and stuff.

hope your sciatic feels better soon. those pesky injuries/aggrivations are the worst.

no-frills · 08-Sep-06, 12:14 AM

9/7
5 mile run/walk on rolling hills.

Taking pierini's advice - I decided to do what mileage I could and at the pace my sciatic allowed. While the CFWOD called for 6 miles, I was able to get in 5. This wasn't my fastest, nor was it the hardest work-out, but I got 5 miles in and that was a lot better than doing nothing.

**minime** · 08-Sep-06, 05:30 AM

yeah im with you gymgirl - spinning is my idea of hell! Its very high intensity and when i was there the instructor kept saying "now turn up the resistance...a bit more..." when i wanted to smash his head off the wall lol

way to go on working around your pain no-frills!

and 'The Hammer' is a great nickname! Better than being nicknamed 'Pink Dumbells' haha

no-frills · 09-Sep-06, 05:29 PM

9/8
CFWU x 2 -pullups/pushups

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 assisted Pull-ups
10 knee Push-ups
15 Squats

15 rds in 20 minutes

no-frills · 09-Sep-06, 05:37 PM

9/9
7:30 am
3 mile walk on New York Creek trail with my dog.

11:30 am
4.5 mile walk with my friend

**gymgirl** · 09-Sep-06, 10:26 PM

Quote:

Originally Posted by no-frills

9/8
CFWU x 2 -pullups/pushups

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rds in 20 minutes

dang women! way to go! looks like you beat mr. no-frills on this one!

no-frills · 10-Sep-06, 05:16 PM

9/10
Bike to/from the gym

The "Filthy Fifties" for time:
50 Box jump, 12 inch box (3:41)
50 assisted pull-ups (7:02)
50 Kettlebell swings - 25 lb (2:36)
Walking Lunge, 50 steps (2:56)
50 Knee lifts (2:59)
50 Push press, 30 pounds (3:00)
50 Back extensions (4:15)
50 Wall ball shots, 12 pound ball (5:45)
100 Jumping Jacks (2:00)
100 Jump Ropes (1:37)
Total Time 35:54

25 crunches on ball
15 knee lift holding ball between my legs
15 ball pass from feet to hands over my head while lying down
100 jumping jacks
Several minutes of stretching on the floor

This was a hard but good work-out. I was anxious to get to the gym to get it out of the way so I could relax the rest of the day.

**gymgirl** · 10-Sep-06, 08:04 PM

Quote:

Originally Posted by no-frills

9/10
This was a hard but good work-out. I was anxious to get to the gym to get it out of the way so I could relax the rest of the day.

haha that is how i feel every sat. morning. it's great you are so motivated that you can workout on a sunday. i can probably count on one hand the number of times i can make it into the gym on a sunday.

good work on the filthy fifties. you are doing great!

no-frills · 12-Sep-06, 12:40 AM

gymgirl... Since I have a full-time job and try to keep up with my 2 very active teenage sons during the week, I use the weekends to get my hard or longer work-outs in. It's my "me" time.