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7 M M
Information
Anyone doing - or planning to do - the 7 Minute Muscle training program? Maybe this could be a place to compare notes ...
Members: 39
Latest Activity: Dec 26, 2010
I'm back!
My planned break ended up being longer than planned ... I got a cold from somewhere (not sure where at all) and then with my parents in for 2 weeks ... well, I did go around the area with them and they love walking so at least I got that done - and I lost weight (fat) with family visiting! So yes, it's perfectly possible. Mom was pleased, because she ended up with her skirts fitting a lot more losely when she left than when she came. Dad didn't notice any difference, he and Lewis enjoyed our wine-rack and bar for the two weeks =)
~*~
With the SNAPP! challenge, I'm back on 7MM as well though. I just switched a few exercises around to get variety, do somethig different while doing the same if you will.
Chest day is now elevated push-ups and flat bench Db flyes (rather than flat bench Db presses and incline Db flyes).
It's fun to think that I started with wall-push-ups about 7 years ago, left the whole thing, then started knee-push-ups 3 years ago. When I managed 3 sets of 20 on my knees, I figured it was time to try the straight, military style "men's" version, and of course dropped to 3 sets of 4-2-1 reps :) before ending back up at 3 sets of 20 again. So now, feet up on the exercise bench, and it's a lot of fun.
Last week, first time doing the push-ups 7MM style, I really didn't know what to expect. I got 40 reps in 5 minutes! Not too shabby ... and 26 reps on the 20# Db flyes. The next two days, I was sore ... nope, not my pecs: my core! A first for me, I've never managed to get my abs or obliques sore before, and here I was getting that feeling from push-ups!
This week I tought I'd probably manage 2-3 additional reps ... yeah right! 49 push-ups, and 29 flyes. I may not be sore tomorrow, but I know, thanks to last week, that I've worked my core doing the push-ups today, so it doesn't matter if I don't feel it.
In case you've missed this on abs from Jon, check it out:
http://www.jonbenson.com/weighing_in_on_the_truth_about_abs.php
~*~
Morning walks are deferred to a little later because I'd rather the morning drivers have daylight to see me in than relying on the reflective bands on my sleeves; so I sleep in a bit (an hour, it's so nice!) and leave at the break of day for 40 minutes. (Some people actually seem half asleep when they take their cars in the morning and don't see morning walkers! Guess the idea is preposterous to them, lol).
This weekend, some people have actually hung up and put out Christmas decorations already - including a nativity scene the size of one that you'd expect to see in front of a church right on a front lawn of a house It's not even December yet! Or Advent for that matter, that's November 30th this year, and I refuse to hand a thing before then - and then only a wreath and some lights anywayfor the next few weeks. I don't know, it's just not Christmas 'till it's Christmas,.
I add a walk in the afternoon as well still, 2.5 Km to the nearest Mall or 4 Km to a strip-mall, depending on what I have to do, the weather, my mood ... but I get at least 25 minutes in (45 on the other destination).
And the GXPof course! Lol, still got Cotton-Eye Joe to keep the pace =D
~*~
With the SNAPP! challenge, I'm back on 7MM as well though. I just switched a few exercises around to get variety, do somethig different while doing the same if you will.
Chest day is now elevated push-ups and flat bench Db flyes (rather than flat bench Db presses and incline Db flyes).
It's fun to think that I started with wall-push-ups about 7 years ago, left the whole thing, then started knee-push-ups 3 years ago. When I managed 3 sets of 20 on my knees, I figured it was time to try the straight, military style "men's" version, and of course dropped to 3 sets of 4-2-1 reps :) before ending back up at 3 sets of 20 again. So now, feet up on the exercise bench, and it's a lot of fun.
Last week, first time doing the push-ups 7MM style, I really didn't know what to expect. I got 40 reps in 5 minutes! Not too shabby ... and 26 reps on the 20# Db flyes. The next two days, I was sore ... nope, not my pecs: my core! A first for me, I've never managed to get my abs or obliques sore before, and here I was getting that feeling from push-ups!
This week I tought I'd probably manage 2-3 additional reps ... yeah right! 49 push-ups, and 29 flyes. I may not be sore tomorrow, but I know, thanks to last week, that I've worked my core doing the push-ups today, so it doesn't matter if I don't feel it.
In case you've missed this on abs from Jon, check it out:
http://www.jonbenson.com/weighing_in_on_the_truth_about_abs.php
~*~
Morning walks are deferred to a little later because I'd rather the morning drivers have daylight to see me in than relying on the reflective bands on my sleeves; so I sleep in a bit (an hour, it's so nice!) and leave at the break of day for 40 minutes. (Some people actually seem half asleep when they take their cars in the morning and don't see morning walkers! Guess the idea is preposterous to them, lol).
This weekend, some people have actually hung up and put out Christmas decorations already - including a nativity scene the size of one that you'd expect to see in front of a church right on a front lawn of a house It's not even December yet! Or Advent for that matter, that's November 30th this year, and I refuse to hand a thing before then - and then only a wreath and some lights anywayfor the next few weeks. I don't know, it's just not Christmas 'till it's Christmas,.
I add a walk in the afternoon as well still, 2.5 Km to the nearest Mall or 4 Km to a strip-mall, depending on what I have to do, the weather, my mood ... but I get at least 25 minutes in (45 on the other destination).
And the GXPof course! Lol, still got Cotton-Eye Joe to keep the pace =D
Discussion Forum
HELP, I'M ADDICTED =D 5 Replies
Started by JBF Coach Sarah. Last reply by JBF Coach Sarah Nov 10, 2009.
Cynthia 3 Replies
Started by Cynthia Carroll. Last reply by JBF Coach Sarah Sep 13, 2009.
I considered changing ... 7 Replies
Started by JBF Coach Sarah. Last reply by JBF Coach Sarah Jul 26, 2009.
Comment Wall
Comment
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Comment by JBF Coach Sarah on January 14, 2010 at 5:58pm -
"Listen to the music" - Doobie Brothers on the satellite radio ("The Bridge") memories ...
Hey, this IS the over 40s group after all, we're allowed to reminisce about stuff like that!
Oooh, and on to Fleetwood Mac? great :) although "Landslide" isn't my favourite. Anyone ever dream themselves away with "Albatross"? Can't you just hear the waves crashing and the see the bird soaring on the wind?
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Comment by Norma on July 22, 2009 at 4:42pm -
Once I finish RFLB I will be doing EODD and 7MM. I am really looking forward to starting. I have lifted weights for several years, but never like 7MM. It will be a huge change for me, but I am ready for the challenge!!
P.S. Jon and his staff are excellent to work with. I was having some problems and they really went the extra mile. Thanks Claire!!!
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Comment by Sheryl on June 7, 2009 at 8:28am -
That was "the" pool, not "to" pool. S.
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Comment by Sheryl on June 7, 2009 at 8:27am
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Sarah and Tom, you have completely turned around my confidence!!! I'm going to quit focusing on what I can't do, and work harder on devising ways to DO it. I'm excited about trying to pool this week. If I can do cardio that way I will be on top of the world!!! Big ole' hug to both of you, and one to Jon for the system!!!
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Comment by JBF Mentor Tom Mortensen on June 7, 2009 at 8:01am -
You're right Sarah, disregard the weights mentioned (in kg), you can't compare weights from one person to another! I actually never do cardio in the same session as the resistance workout. I do that morning or evening. Every now and I do the same, drop the weight one notch, some times you get carried away just adding on weight, not realizing you're selling out on proper form.
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Comment by JBF Coach Sarah on June 7, 2009 at 4:24am
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I may use 14MM on vacation :) when I have the extra time! As it is, getting the 7 minutes + cardio and still have time for a shower before getting ready for work has me out of bed at 4:30 am, not willing to get up at 4:15!
On the other hand, I've been "on" 7MM for a year or so (since it came out) and I love it. It's simple, intense and as tough as you want it to be.
Of course, if you used to do 20-pound Db shoulder presses, having to do only 2.5 pounders may seem like a set-back, but hey ... if it keeps you moving, who cares? It's not the weight itself as much as the perceived strain that counts.
Which is of course why you should never compare yourself to "the other guy" in the gym!
Lewis told me yesterday he'd dropped the weight a bit on the lats pulldown, but instead did them with perfect form - and felt it more! ("Surprising").
Has anyone tried the 21MM?
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Comment by JBF Mentor Tom Mortensen on June 7, 2009 at 1:04am
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Sheryl, the full hour is just all inclusive, getting dressed for the occasion :-), in and out of shower, having a pre-workout shake, etc., etc.. Th actual workout only takes 2 x 7MM = 14MM as you can see from my notes.
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Comment by Sheryl on June 6, 2009 at 4:46pm
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Thanks, Tom, this was great!! Is the reason you use a full hour; rather than 14 minutes + or -, is it b/c of the HIIT, or do you do other cardio? My aging body (62), is being ornery, but I'll get the best of it here soon!!! Thanks again, your description was great, and I did check out Vince's video, that was very helpful too. Best to ya, Sherry
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Comment by JBF Mentor Tom Mortensen on June 6, 2009 at 2:35pm
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Just one more thing for Sheryl. If you go to Vince Del Montes site, you will find a video of a 7MM workout that Vince did a while back, just to test Jon's system. It's very clear and instructive and shows exactly how a 7MM workout is done.
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Comment by JBF Mentor Tom Mortensen on June 6, 2009 at 2:31pm
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So it seems, I am the one with most experience on 7MM and 14MM for that matter. I started on 7MM last year, did about 3 months then switched to 14MM. After a while 7MM (level 1) did not seem challenging enough. After that I have used 14MM for 6 months, up till starting RFLB. This has worked extremely well for me. All included from entering the gym, I exit the gym again 45-50 minutes later. Sometimes a throw in an exercise for a specific part of the body, like ab or chest. Then I use a full hour. I find that an appropriate amount of time to spend in the gym, neither too much or too little. About the 7MM versys 14MM, I can vouch for the fact that 14MM is much harder on you body that 7MM. No big surprises there, but I find that my aging body (51) needs a break every 6-8 weeks. Otherwise I see declining results and general fatigue and my body definitely starts to complain. Then I take a week off, doing only light cardio or maybe nothing at all (hasn't happened yet, now that I think about it!). I also make an effort to change the exercises used for each body part. Both to avoid boredom and to avoid wear on specific joints or ligaments. I have been forced to finetune many exercises to avoid injury on small muscle groups or joints. One of the best tips from Jon, and one that probably saved my shoulders, was to do seated dumbell presses with palms facing inwards. I have used similar subtle changes in other exercises to avoid injury. For Sheryl's benefit I enclose one day's 14MM workout, I keep a sheet like this for every workout. And don't worry, nobody will find your workout sheet or stopwatch strange, others do it as well:
BREV7-Training - Level 2 12-maj-09
Bodypart: Back
Power phase: 5 min 5 reps
Exercise: Wide Grip Pull Down
Weight: 95
Reps Rest Remarks
5 20 Better form
5 20 slow
5 20 lowering!
4 20
4 20
3 20
3 20
2 15
0 10
0
AR 31 165
Mass phase: 2 min. 10 reps
Exercise: Machine seated low row/Cable
Weight 85 60
Reps Rest Remarks
10 15 Cable
7 15
4 15 Improve
3 10 form=slow
0 return
AR 24 55
Exercise: DB/BB incl. Bench Row
Weight: 2x22/47 ->52?
Reps Rest Remarks
5 20
5 20 BB today
5 20 slower
5 20 today
5 20
5 20
5 20
5 15
3 15
0
AR 43 170
Exercise: Machine Upper/Lower back row
60 ->65? 85
Reps Rest Remarks
10 15 Slower
6 15 Lower
4 10 today
4
24 40
Wide grip pull ups!
7
4
3
Additional training: Crnch+2sec hold Left crunch
0 min. abs 0 0
0 min. crosstrainer
50 min. spinning/high int.
0 min. road bike medium intensity
10 min. back exercise
60 min. road running/interval
On this particular day I added pull ups and som HIIT running later in the day.
Hope this helps you to decide what to do. Btw. I can't imagine anyone being able to do level 3, 21MM for any length of time. I could be wrong, but it would be very hard and testing.
Anyways that's it for now (and a picture or two coming up on the bike).
A listing of all Jon Benson products coming soon!
Latest Activity
JBF Coach Sarah replied to JBF Coach Sarah's discussion If you wonder what oil to use for cooking ...
Markku Niilo-Rämä replied to JBF Coach Sarah's discussion If you wonder what oil to use for cooking ..."I think saturated fats have gotten an undeserved bad rap.. and polyunsaturated fats are bad.. and one should avoid omega 6 and try to get more omega 3.. fish oil good, trans fats the worst (even though the media often lumps them together :(…"
JBF Coach Sarah posted a discussionIf you wonder what oil to use for cooking ...
... read this:http://coconutoil.com/heart-surgeon-admits-he-was-wrong-about-low-fat-diet-and-heart-disease/Markku (one of our long-time members) posted this link to his FaceBook - though I haven't had time to read it (on my way to work in 5 minutes), I did skim it, and the titles of the other articles in the margin of this page look like something to read in more detail as well.EVOO for…See More
JBF Coach Sarah commented on Markku Niilo-Rämä's photo
bench
"Had that :) they're fine except not all that stable if you have a heavier weight you need to rack fast! Lol -"
Markku Niilo-Rämä commented on Markku Niilo-Rämä's photobench
"what I still need is this: http://www.gorillasports.fi/laitteet/10000122-kyykkytelineet.html
another almost 200 euros :( ..."
Markku Niilo-Rämä commented on Markku Niilo-Rämä's photobench
"Thanks for the warning.. I won't be trying to do any PR's unless I have a spotter.. my son is really excited about the system so we should have fun..Luckily I have access to a gym that has a rack system that is very safe..
This…"
JBF Mentor Tom Mortensen commented on Markku Niilo-Rämä's photobench
"Yes, that's nice. You can do your workout whenever and however you like. Just be careful if you workout alone, with no-one to assist you if things get too heavy, you could get hurt. But I guess you know yourself and you limits well by now.…"
Markku Niilo-Rämä commented on Markku Niilo-Rämä's photobench
"Got finally a barbell home and enough weights (140kg system). Now I have a really good system at home and I am excited to go!"
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