Excercise Log: January 1st

Great workout with an old Leslie Sansone video. WATP Express. A two mile walk. Knee lifts really do work on those ol' stomach muscles. Felt great.

Excercise Log: December 23

Walked home from work today. It was about plus one (celcius).

Beautiful sunshine.

About 3km. 45minutes.

Excercise Log Dec 19

No weigh-in today.

After thinking about doing some stretching for a couple of weeks, now, I finally cracked open my Exercise Bible and got down to the Mobility Exercises.

Went much better than I'd expected. The lying supine stretch is still next to impossible, as is the wall roll down, but the opposite arm and leg reach was more than doable. Guess all that walking at work has paid off!

I threw in a hip flexor exercise (a lunge)--doable but only by hanging on to a chair. Also did an inner thigh stretch. I read that my hamstrings may be tight because my hip flexors are also tight. Thus.

Also did some squats. Not sure why.

Strength Training: Beginner

image source

 

Many, many moons ago, I came across a Beginner's Strength Workout called the "Silver Lining" by Dave Draper. I never did the workout but saved it for "someday." Well, that day has finally come. I finally feel like I have the energy to tackle it.

Here's the work out with links to You Tube videos in case someone else out there needs to know how to do these exercises with proper form, too.

Drapers recomendations/what I did.

Warm up: 15 minutes (walk). I did a brisk 2 mile walk with a Lelsie Sansone video.

Crunches: 35-50/ I did 30
http://www.youtube.com/watch?v=Xyd_fa5zoEU

Leg raises: 12-15/ I did 4 sets of 3. (I couldn't figure out how to breathe!)
http://www.youtube.com/watch?v=JB2oyawG9KI

rest 60 seconds, repeat.

Crunches: 35-50/30
Leg raises: 12-15/15. Yay! I figured it out.

Push Ups: maximum/5? Horrible form.

Stand and rest 15 seconds.

Full or partial Lunges: 3 sets of the maximum number you can do. 60-90 minutes rest between each set.

I did 2 sets, 10 partial lunges.

Full lunges:
http://www.youtube.com/watch?v=Z2n58m2i4jg

Partials:
Is this it?
http://www.youtube.com/watch?v=b-X7gV7qBKM

Pull Ups: maximum reps/15

Draper describes them,

Until constructed (sturdy, stabilized steel pipe or bar over beams in the garage or a simple commercial doorway chinning attachment), lay a bar across the backs of sturdy back-to-back kitchen chairs. Lie below the bar, reach up and grasp at a point some 6 inches wider than each shoulder. With a rigid body, pull yourself up to your chest and lower slowly for as many repetitions as possible. This all takes practice, a little improvising, some trial and error, mostly courage and will.

Deep Breathing Knee bends. Maximum reps/10 (some assisted. My knees are shot).

http://www.youtube.com/watch?v=gle_d6wLV3g

So, there we have it. Some muscle building, bone strengthening exercise! I love it.