next 3 months

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Comment by JBF Coach Sarah on July 6, 2011 at 12:59pm

In other words, 3 sets increasing each set, 3 decreasing and the next 3 increasing again? Sounds like something Nick (Nilsson) would have thought of :)

 

I think people who get bored working out are like one woman I had at my gym once ...

 

After 3 years, she was still doing 20-kg lat pulldowns, complaining that she wasn't getting any results. I did ask her why she only used 20 kgs as it was obviously way too easy for her. Her answer I'm afraid may be pretty typical: "because the trainer (who gave her the program 3 years earlier) told me to use 20 kgs." Scary! He omitted to tell her about progressive overload and progress altogether!

I suggested (!!) she add another weight plate to her stack, making it 30 kgs. She did, but found it too hard (well, from her usual light-weight, it was harder of course) and switched back to her 20. Together with one of the members, we gave her a brand new program, because she was getting bored - she used it once, then the next time stated that she was using her old one "because I know that one by heart" and it was easier.

 

Morale of this story: step out of your comfort zone and have more fun :)

Comment by JBF Mentor Tom Mortensen on July 4, 2011 at 1:53pm

Sounds a bit like a variation on drop sets, with a twist at the end.

 

Maximize Your Muscle has a variation called "wave sets". First you do 3 sets of 10-12 reps with an increasing weight for each set, ending close to 85% of 1 rep max. Then you take another round of 3 x10-12 where the 1st set starts with the weight from the last set of the first round. Then you continue to add weight as per the first set. Very demanding, but strangely enough doable, even if the first round has you panting and sweating profusely!

 

I guess the number of variations is indefinite. And that's what keeps me going. Finding new ways of doing a full workout, targeting muscles from new angles, attacking not previously attacked muscle fibres. And finally combining with multi joint, full body workouts, that hit all major muscle groups.

 

The more you get into this, the more you discover that there is no absolut answer to the question: What is a good workout?

 

Keep it up friends! No reason to get bored with working out!

Comment by Markku Niilo-Rämä on July 4, 2011 at 6:30am

Actually the Body for Life workouts are perfect for warming up:  they work like this.. 12 reps with a relatively light weight, 1 minute rest, 10 reps with a heavier weight, 1 min rest, 8 reps with a heavier weight, 1 min rest, 6 reps with a higher weight, 1 min rest, 12 reps with same weight that you did 8 reps, no rest, 12 reps with a different exercise for that body part..  the intensity goes up but the first reps have to be easy - 5 effort, the last one is 10 effort. 
I do the exercises with adjustable dumbells so the 1 minute rest is spent by changing weights which is really good for my hand strength..
Good stuff!

Comment by JBF Coach Sarah on July 4, 2011 at 5:09am

One good thing ;-) Joe bought me flowers and was quite obviously reminded of what he doesn't have to put up with =D

 

But yes, we'll keep it to a chat on the front porch, no outings however small and local. And I won't try to get her to join Curves either, lol

Comment by JBF Mentor Tom Mortensen on July 4, 2011 at 2:11am

I know what you've been going thru'! Never stops, does it, the whining and complaining. But as you say, just stay away another time!

Comment by JBF Coach Sarah on July 3, 2011 at 5:36pm

Had a nice trip in itself - just a mental note: NEVER ever go anywhere with this couple ever again! He was ok, but her? Bitch, gripe, whine the entire time! Nothing was good enough, and we skipped doing a lot of things we'd have liked to do because we didn't want it spoiled by her attitude. The trip back was the best: she slept in the car =D

Comment by JBF Mentor Tom Mortensen on July 1, 2011 at 2:06pm

Good to hear from you Markku, and that you are getting back into healthy habits :-)

 

I can relate to many of the issues you mention. For warming up I alternate between 5-10 minutes cardio, particularly good on leg and back days, and dedicated warmup sets. For chest and arms I use one really light set and one set at 60-70% of 1 rep max. before the actual sets. This has worked well for the last year.

 

I have advocated kettle bells before, and will continue to do so. I notice that you have experienced the same benefits for the lower back as I have. As I write this, it is more than 6 months since I last had a serious spell of back pain. Unheard of for me for the last 10 years. The thing with kettle bell exercises is that you have to pay attention to absolute proper form. Keeping your back straight, and keeping correct posture in general.

 

Sarah, I go to kettle bell classes 2 times a week. They are actually quite fun. Dedicated kettle bell exercises are mixed up with exercises on the floor, focusing on general core stability. You know all the variations on the "plank" and similiar. Normally I am not a "class" man myself, but I enjoy these. I have grown so fond of kettle bells that I bought a set to use at home.

 

Markku I think you are on to the same thing as I am. You must vary your training, to strengthen your body in all areas. Strength, mobility, flexibility, power, speed and cardio. Not only will this make your training more fun, but much more functional. Then good looks, better tone, lower fat, depending what is your fancy, will follow automatically.

 

And then Sarah hit it right on the head: Diet! I guess this is where most of us sin the most. For me this is true. I can honestly say that I have killed most of the bad habits, like eating too much sugar, unhealthy fat and too large portions. I still make mistakes nearly every day, but I do damage control by either increasing my activity level or limit my food intake after such mistakes. So all in all I'm cruising along, just waiting for the breakthrough, that I know will come!

 

A new blog post from me is long overdue, so watch this space!

 

Keep it up folks!

Comment by JBF Coach Sarah on July 1, 2011 at 4:35am

And I notice you avoid discussing the "diet" part ;-) lol.

 

I've only had the opportunity to try a kettlebell once, as a client of mine had bought a pair of those rather than dumbbells because "they were cute" ... I suppose yellow latex- covered 5lbs KBs could be cute :) but the point of it is that a KB feels a lot less stable in the hand than a DB. I'd like to take a KB class (and I'm so not a class person!) just to get the holding technique right on those things.

 

One good thing I've noticed: PowerBlocks, the makers of selectable DBs, also make selectable KBs! Just in case someone is interested and/or has the opportunity to pick up a set.

 

I have the Body For Life book - picked up brand new and unopened at a second-hand book store - but haven't tried it out. Why? Because I'm "addicted" to 7MM :)

 

When I train 7MM at home, I go straight to the exercise with a lighter-weight warm-up set first. At the gym I'll do 5 minutes on a treadmill if I feel like it, partly to get a look at the local fauna to see who is there and which machines are free if I want to use let's say the leg press or the T-bar rower .... no danger with the latter being taken, no one at my gym seem to know that it's there or what it might be for, it's tucked away in a corner, lol.

 

Where I sin is in post workout stretching ... I know it's supposed to be beneficial, but I find it utterly boring and totally lacking in any kind of challenge. Of course, working at Curves I'm supposed to do a circuit on the floor during my shift, which includes stretches at the end. Granted, I've noticed I'm a little more flexible lately, but it's still bo-ring!

 

Long weekend here in Canada - today is Canada Day - taking a short trip with friends, staying at a B&B. No workout, but certainly staying alert on the nutrition side, and we will be doing a good bit of walking too.

 

Happy Canada Day to all Canadian members :) and Happy 4th of July to all Americans for Monday!