I’ve been feeling a bit chunky lately, and know I’ve been making bad food choices. So, I’m not going to anymore. Going to AA will no longer be an excuse to eat like a 200lb little brother. I know that tightening up the diet will be all I need to lose an inch or two and that’s where I’m most comfortable. So, measurements this morning:
Neck - 12.5
Shoulders - 40 (I don’t really count this number, it’s not easy to measure)
Arm - 11.5
Boobs - 38.5
Under boobs - 30
Waist - 28.5
Belly button - 34.5
Hips - 38.5
Thigh - 21.5
Calf - 14
I don’t know how much I weigh, I’ll do that at the gym tonite. The curves are pretty forgiving, but I feel better when my waist/ belly button measurement is lower.
I redid DD’s are you even test again last night. I stayed with in the 8-12 rep range and am within two reps on each side. I’ll edit in my actual numbers later. Today I’m just sore, tired and cranky. My lats and my ass have got some wicked DOMS going on.
[quote]pch2 wrote:
BB DL/B Row - 75 2x6 1x4
I feel like I’m doing something wrong here, I need to look up the movement.
[/quote]
Hello!
I too am doing NROL4W. The Romanian Deadlift/Row combo takes a little extra concentration. I have to make sure I go low enough with the bar and really pay attention to pushing my butt back in order to feel it in my glutes and hammies.
Because you have to row the weight you are using you of course are stuck using a much lighter weight than you would if you were just doing the Romanian Deadlift. I believe the main purpose of this move in this program at this stage is to improve our ability to activate the glutes and hammies. Most women are quad dominant. It talks about this in the book and mentions that one of the goals with the program is to balance that out. Hence a move like the Romanian Deadlift with a lighter weight to start. This article by Coach CT has some excellent tips on this movement.
Dissecting The Deadlift
10 Variations of The Best Bodybuilding Exercise
by Christian Thibaudeau http://www.T-Nation.com/article/bodybuilding/dissecting_the_deadlift&cr=
[quote]Bratt wrote:
I too am doing NROL4W. The Romanian Deadlift/Row combo takes a little extra concentration. I have to make sure I go low enough with the bar and really pay attention to pushing my butt back in order to feel it in my glutes and hammies.
If you have the book (NROL4W) it has excellent descriptions and decent photos of everything.
We have a rack of pre-loaded bars (can’t be adjusted) that I’ve been using. In fact I know I could do more weight than the 60 I’ve been doing but it’s close enough so I use them. When I repeat these moves in stage 5 stage I will start using the olympic bar. It just takes up so much more room!
[quote]Bratt wrote:
If you have the book (NROL4W) it has excellent descriptions and decent photos of everything.
Grip width I’m using is shoulder width.[/quote]
It turns out that what I’ve been doing is not in fact what I’m supposed to be doing, because rather than read the book to see what the movement was I had asked someone. So, I think it will feel much better now that I know to start from the top. Thanks!
It turns out that what I’ve been doing is not in fact what I’m supposed to be doing, because rather than read the book to see what the movement was I had asked someone…[/quote]
came close to hacking my PWO beverage all over the keyboard…ha! You’re too funny, pch2! Always an adventure.
Yah, everyone has their own version based on their interpretation or memory. Even the professional coaches vary. Sometimes the name is a little different but the same move, like stick up / wall slide. Or it’s the same name but slightly different move like with the single Dumbbell Romanian Deadlift. (One of my faves from this book 'cause it really hits my posterior chain like nothing else has yet.) In the book you hold a DB in each hand. In a recent article here by another coach they only had one DB in one hand.
After your question I re-read the book description for the Romanian Deadlift/Row combo and I too was not doing it quite right in terms of moving from the deadlift right into the row. I don’t know WTF I was thinking with the think I made up! LOL
I spun again this morning. I do really like it, and do suck at it. I’ve been telling myself this is because I’m not a cardio bunny and strength is my main goal, of course everyone else is so good, this is all they do.
Unfortunately, I was feeling social and talked to the guy next to me. He used to play for the packers. Not a cardio bunny. Apparently spinning and strength are not mutually exclusive, hmmm. Now I have to rock this. I’ll be defining rock this for the time being as - not being yelled at during the ride.
You are so right about Bikram yoga and strength training. I did Bikram yoga consistently for 2 years before adding strength training to it. Everything went downhill from there…
I noticed on days after I lifted, I couldn’t hold poses which I was previously doing effortlessly. Secondly, I understand why people who have been doing it successfully for a long time are reed-thin. They have no muscle mass, enough said.
I had to stop because the hyperextension of the knees was just killing me.
All said and done, it is awesome.
Sweat pouring in your eyes, half-blinding you in the 'standing separate leg head to knee pose…priceless.
[quote]skyel7 wrote:
You are so right about Bikram yoga and strength training. I did Bikram yoga consistently for 2 years before adding strength training to it. Everything went downhill from there…[/quote]
Well I think it’s the whole mobility vs stability thing. Bikram all about making every joint more mobile and strength training requires stability in many of those joints. Though the heat is wonderful!
I didn’t adventure this weekend. I was confined to the apt yesterday (fucking cable company), and then lab. I did go through the Magnificent Mobility DVD and picked a warm up sequence that I’ll actually do.
Bird Dog 10 ea side
Calf Stretch 10 ea side
Fire Hydrants 10 ea side (this one is just fun to do )
OH Broom stick 8
Scap Push-up 12
Stretch 15 sec ea
Warrior
Pigeon
Neck Stretch
Is there anything ya’ll think I should add/ subtract?
I did NRs this morning. I managed to walk to the gym realize I had no shoes with me (I walk there in ballet flats), so then got to walk home and back again.
Can I count 45 min of wandering from home to gym as a warm up? Maybe next time it happens (yes, this isn’t uncommon) I’ll see if I can lift in my ballet flats, there’s really nothing to them.
MM warm up
Plank BW 2x60sec
1 arm DB snatch 30 1x6 35 1x6 30 1x6 ea side
I did 30 and it felt easy so I moved to 35 for the next set, but it was a struggle so then I downgraded again. 32 would be ideal.
I also need to work on making it one fluid movement. Sometimes I’ll end up pressing the weight rather than using momentum at the top. I tend to forget to jump a little. It’s coming though, and I still really like this movement.
1 arm DB snatch 30 1x6 35 1x6 30 1x6 ea side
I did 30 and it felt easy so I moved to 35 for the next set, but it was a struggle so then I downgraded again. 32 would be ideal.
[quote]pch2 wrote:
skyel7 wrote:
You are so right about Bikram yoga and strength training. I did Bikram yoga consistently for 2 years before adding strength training to it. Everything went downhill from there…
Well I think it’s the whole mobility vs stability thing. Bikram all about making every joint more mobile and strength training requires stability in many of those joints. Though the heat is wonderful!
What made you transition? [/quote]
The heat is wonderful, not to mention what great things the humidity does to your skin!!!
The reason I transitioned was because I wanted to challenge myself abit more and it was starting to get monotonous. The hyperextension of the knees was starting to wear on my left knee which was already suffering from running.
I do miss it though…I’ve been thinking of popping in for an occasional class…
