<p>Excuse my awful typos in my previous post…</p>
<p>Whew. Our heat wave seems to have broken, but the basement gym was hot and muggy. 73 degrees down there, which I believe is the hottest it’s ever been. Just had to keep chippin’ away at today’s workout.</p>
<p>Warmup</p>
<p>Cable Pulley chops
Box jumps</p>
<p>Hex bar deadlifts
T pushups
Rear foot elevated split squats (TRX/JungleGym)</p>
<p>Single arm DB push presses
Single leg deadlift with row</p>
<p>20 squat jumps on the minute every minute for 3 rounds</p>
<p>Took the day off–I’m fighting a cold and have gone though a box of Kleenex. Can’t see myself working out at the gym; I did walk the dog (I have a route through conservation land that’s about 1.5 miles). I’ve only logged 6,734 steps on my Fitbit Zip and don’t think I’m going to do more. Having a cold when it’s hot and humid is just miserable.</p>
<p>Great workout Deb T!! Made me sweat just reading all that you did. </p>
<p>I bit the bullet and bought the Rachael Cosgrove DVDs from Rodale. Got it in the mail today. If I’m feeling better tomorrow, I’m going to start.</p>
<p>Well, well, Miss Deborah’s workouts are starting to look mighty hardcore!
Good work all of you in the heat and humidity.
More <em>cardio</em> for me! Couldn’t manage to pull anything together, so hopped into a cardio dance class. Those Romanian deadlifts are doing something not great to me. It’s not just soreness, but a strain in my left (always the left) glute. Ibuprofen and gently warming up seems to do the trick, but I am wondering what it is exactly I am pulling. I don’t think my technique is too terribly off, and I am not doing very heavy weights on these, but I suspect I might be incurring some piriformis syndrome.</p>
<p>Looking forward to hearing your review on the Cosgrove stuff, Bromfield. Will you have to refer to them as “random workouts” a la Idad? ;)</p>
<p>1 mile, pullups and dips.</p>
<p>
</p>
<p>Any chance you could send me a video? I could take a look and see what I can find…</p>
<p>Bromfield:</p>
<p>I’ll try to point out where they’ve used substitute exercises in the videos. The only three I can think of on Day 1 are in the RAMP warmup. Exercises 7, 8, and 9 are all done against a wall in the book with “no-wall” substitutes in the videos, which assume no equipment. The RAMP warm-ups are awesome…</p>
<p>It seems that a common reaction the first day is that Phase I is “too easy”, but I have found that there’s a method to the madness and a progression through the phases that works. I used Phase I to really work on doing the exercises well. </p>
<p>There are a couple of variations in the second Phase 2 workout:</p>
<p>The combination exercise in the book uses a cable pulley to do reverse lunges with a single arm row using the cable. The pulling exercise in the second strength superset is lat pulldowns. If you have equipment (even resistance bands), I think the book variations of those two are better options.</p>
<p>cjane:</p>
<p>I have found that the better I get at single leg deadlifts, the more soreness I feel in my glutes/hips. As you get the hang of doing that thing, it really starts to work some muscles.</p>
<p>Full body squats kill my legs.</p>
<p>Yesterday’s dryland set after warming up (I’m a swimmer):</p>
<p>10 sec rest after every set of three</p>
<p>10x push-ups with trx bands
20x mountain climbers
10x full body squats</p>
<p>8x push-ups
16x M.C.
8x squats</p>
<p>6x push-ups
12x M.c.
6x squats</p>
<p>Etc, down to 2/4/2</p>
<p>…and that was all before practice actually started.</p>
<p>
</p>
<p>Stick with it! The more you can keep your weight on your heels, the more you can get the glute muscles involved and the less they’ll make your quads burn!</p>
<p>yeah, idad , I hear you. But this isn’t DOMS, it feels more like a pulled muscle or, dear God, do I even say it?, sciatica… Talk about geezer fitness…</p>
<p>hops, thanks for the offer. I will see what I can do. But it would be a little awkward at the gym, because I have the trainer right there, don’t what I would tell him. He thinks my form is fine. I guess, I would have to get some one to video me at home. (Which would mean actually entering and using my home gym, gasp :eek:)</p>
<p>
</p>
<p>In that case, I’d probably take a few days off from anything hip or lower back related. See if it settles down.</p>
<p>CJane, I don’t know if there’s something in the stars, but for the first time in 6 mos. I had a back flare up yesterday complete with spasms. It’s moderately under control now, but I am movement wary so I’ll join you on the bench.</p>
<p>In my case, however, we all know I ride the short bus comparatively when it comes to workout routines on this thread 
For example, my stability ball whose intended use is plank/core work has found new life as a wicked pool dodge ball that promotes family entertainment, bonding, and war at the mchousehold…but not much in the way of planks!</p>
<p>My working theory on the back spasms is that during an unusually vigorous aquajogging session, my flotation belt slipped up out of position because I’d failed to tighten it sufficiently. Instead of stopping to adjust it as I should have, I let it go and noticed later I had chafed the insides of my arms. Still later I felt out of alignment and then voila, spasms.</p>
<p>It takes a rare talent to injure oneself in a rehabilitative, no impact exercise setting. Good grief! I will be sticking to a very slow sauntering mile on the dreadmill today.</p>
<p>I have been off this board for a bit; I usually check in while at work and our firewall has been crazy restrictive lately and keeps shutting down this site. Working at home today and checking in. As usual, this group continues to inspire me!
I ran a local 5K this past weekend. With the same time, I had a first in my age group last month, running about 2 minutes faster than the second place person. With this race though, I came in second about a minute behind first. Another reason to focus on time rather than placement: I can’t control what other runners are doing!<br>
Tonight is Wednesday night track interval training, which should be pretty awful in our 80 degree humid heat. But I am determined not to miss those sessions since that’s the only way I am going to get that kind of workout.
I will be heading out of town on Friday, with plans to eat my way through Montreal for four days with my kids. My daughter and I are planning on 4 mile runs every morning, which should help work off the croissants and cafe au lait we will be enjoying afterwards. And the bagels, baguettes, poutine, smoked meat … a veritable carb and fat festival! Can’t wait!</p>
<p>Welcome back Cooker - sounds like you are “cookin” on the race circuit and pavement!</p>
<p>Enjoy that trip to Montreal - I’m on a mission to get some good poutine myself this summer in Canada!!!</p>
<p>My back has been wonky all year. My lower back (verging on sciatica) is sore for absolutely no reason that I can discern. Applying heat, being really careful about reach for things and trying to figure out if there is any exercise I can do that doesn’t effect it. Haven’t found much - so am resting it like mad. Usually this resolves in less than a week.</p>
<p>kmc - hope your feeling better soon.
Cooker: enjoy Montreal. Even I would be carbing it up there. On my short visit to Montreal, I was blown away by the food scene – literally EVERYTHING tasted great – from quick, fast-food type items to high end restaurant meals and everything in between. Even their bagels (NYers, pls. disregard) are different and delicious.</p>
<p>3.36 mile walk with 13 minutes of running. Planks & glute work plus girlie pushups, and calf exercises. I had to take a couple of days off to let my calves rest. I did some higher level calf work the other day and my calf was very twitchy afterwards. It didn’t hurt but it felt like it was going to go over the edge at any moment. It seems to be ok after today’s workout. I hate my stupid soleus muscle.</p>
<p>3.22 mi treadmill run</p>