Granny Nogg's 3rd Challenge

[Granny Nogg]

Main Quest: to perfect the Beginner Body Weight Workout (BBWW).  To do this, I will practice the BBWW workout 3x a week.

 

Measurement:  working out 3x each week: STA +7.  Working out mostly 3x, but sometimes 2x: STA +6.  Working out mostly 2x but occasionally 3x: STA +5.

 

 

Quest 1:  increase my plank time from 20 seconds to at least 35 seconds.

 

Measurement:  Increase plank time to 35 seconds: STR +5.  Increase plank time to 30 seconds: STR +4.  Increase plank time to 25 seconds: STR +3. 

 

 

Quest 2:  Participate in the Rebellion.  To do this I will update my challenge thread 3x a week and participate in the Guild Mini's.  I may also participate in Accountabilibuddies and encourage new rebels.  

Measurement: Update challenge 3x a week AND do all the guild mini's:  STA +3.  Update challenge 2-3x a week and do some of the guild minis: STA +2.  Update challenge 1x a week and not do any of the guild minis: STA +1.  

[shaeon]

[Rowan Caldecott]

I'm here to cheer you on!

 

[kaelvan]

[annaraven]

Hi Granny! From another granny. Keep up the great work. 

[Granny Nogg]

 

And I thank you!  

 

I'm here to cheer you on!

 

 

Ah, I can hear the Sand People yell in my head.  Thank you for that!!

 

 

Hullo there!  Thanks to you and the Good Doctor. 

 

 

Hi Granny! From another granny. Keep up the great work. 

 

Thanks Anna.  Let's be so good at this that we overhear one little grandchild whisper to another, "Don't piss grandma off.  She's strong and she'll kick your ass."  Then we'll wash their mouth out with soap.  But do it with a smile. 

Today's workout, 3 sets each:

20 squats, body weight

*4 knee push ups

20 walking lunges, body weight

10 dumbbell rows, 15 lbs

20 second plank

30 jumping jacks, plus 1 set to warm up

 

On Sunday I was sharing with my hubby about the goals I'd set for my challenge, and had him look this thread over.  (Ulterior motive: to move him a step closer to interest in NF for himself.)  I talked about my challenges with a) my lower back hurting with planks and my frustration with push ups.  I asked him to check my form, to make sure I was doing the planks correctly.  

Yep, I was doing them correctly.  He thinks it might be just that those lower back muscles are weak, and that's why it hurts my lower back.  He also said that I should learn to do floor push ups by doing floor push ups.  He helped me with my arm placement on the floor; said that he thought my hands were too far back for beginner ones.  He said to start the push up from the floor, rather than starting it from the "up" position.  Then I did one!  Waited a little bit to regain my strength, then did another one.  

He got a hand towel, and put it under my arms across my upper bust, then used it to support me while I pushed up.  That also helped, and he volunteered to do that anytime I wanted.  

Then he demonstrated some push ups for me.  Oh God.  I hadn't seen him do that in probably 20 years.  That was sexy, lemme tell you.  LOL!  He might be 52 and diabetic and overweight and had a couple heart attacks, but he's still got alot of muscle, and rocked those push ups!

So I took his advice and BAM!!!  This morning I did 3 SETS OF 4 PUSH UPS.  BY MYSELF.  ON DA FLOOR!  Yeaaahhh baby!  My arms were quivering hard by the 4th one, but I did it!  (Also did a 5th one on the 2nd set!)  I just realized.... wait, OMG.  That was 12 push ups.  What the hell??!!!???

Currently I can meet or am exceeding all the reps+sets of the BBWW except the push ups, so this is pretty big.  I'm wondering, would I be able to get to all 10 reps of floor push ups by the time the challenge is over???  If I do, I think I will deserve some really big reward.  I don't know what yet.  But I'll think of something!!

I've been contemplating what to do workout-program-wise once I can master the BBWW.  I'm thinking of investigating Strong Lifts, since I enjoy the dumbbells part of my workout the most.  I don't know anything about Strong Lifts or any of the other lifting programs, so I might look into a few before I make my decision.  

 

[Rowan Caldecott]

Rockin' those push-ups! And the whole rest of the BBWW, too.

 

[shaeon]

I am in awe of your push ups. And a little jealous.  

 

[kaelvan]

That advice helped a little bit. Maybe I'll be able to do one push-up soon.

[EricMN]

On Sunday I was sharing with my hubby about the goals I'd set for my challenge, and had him look this thread over.  (Ulterior motive: to move him a step closer to interest in NF for himself.)  I talked about my challenges with a) my lower back hurting with planks and my frustration with push ups.  I asked him to check my form, to make sure I was doing the planks correctly.  

Yep, I was doing them correctly.  He thinks it might be just that those lower back muscles are weak, and that's why it hurts my lower back.  He also said that I should learn to do floor push ups by doing floor push ups.  He helped me with my arm placement on the floor; said that he thought my hands were too far back for beginner ones.  He said to start the push up from the floor, rather than starting it from the "up" position.  Then I did one!  Waited a little bit to regain my strength, then did another one.  

He got a hand towel, and put it under my arms across my upper bust, then used it to support me while I pushed up.  That also helped, and he volunteered to do that anytime I wanted.  

Then he demonstrated some push ups for me.  Oh God.  I hadn't seen him do that in probably 20 years.  That was sexy, lemme tell you.  LOL!  He might be 52 and diabetic and overweight and had a couple heart attacks, but he's still got alot of muscle, and rocked those push ups!

So I took his advice and BAM!!!  This morning I did 3 SETS OF 4 PUSH UPS.  BY MYSELF.  ON DA FLOOR!  Yeaaahhh baby!  My arms were quivering hard by the 4th one, but I did it!  (Also did a 5th one on the 2nd set!)  I just realized.... wait, OMG.  That was 12 push ups.  What the hell??!!!???

This is awesome.

I've been working out in small groups at my gym for two years and most often the other small-group clients are women like yourself who are just getting into fitness, or returning to fitness after a long time away. I am never surprised anymore at what they can do because they are always doing "more than they thought they could do." Every. One. Of. Them. Leaves me gasping for breath to try to keep up most of the time, and an appreciation for the hard work they put in.

 

Just like you're doing.

[Granny Nogg]

Rockin' those push-ups! And the whole rest of the BBWW, too.

 

 

Thank you, Rowan!  I feel *ouch* Awewsome *ouch*!  

 

I am in awe of your push ups. And a little jealous.

 

 

LOL thank you, and I'm jelly, too.  Cuz your deadlifts and jacknife exercises leave me AMAZED. 

 

That advice helped a little bit. Maybe I'll be able to do one push-up soon.

 

Well, awesome, I'm glad my hubby's ideas were a little helpful!  I'll pass that along.  (Maybe it'll help nudge him toward NF.  Just sayin').

I did wall push ups for the last two challenges, and did a little bit of incline ones.  Those DID help!  But I think what kept me from doing the floor ones was two things:  a, my hand placement was wrong and I couldn't push, therefore I thought I couldn't do push ups.  And b: fear.  Lots and lots of fear.   Oh, and I think a little wrist pain at the beginning of my first challenge.  I didn't have any wrist strength.  Again the wall push ups helped alot with that. 

Good luck to you, and please do let me know when you complete your first push up so I can celebrate with you!

 

This is awesome.

I've been working out in small groups at my gym for two years and most often the other small-group clients are women like yourself who are just getting into fitness, or returning to fitness after a long time away. I am never surprised anymore at what they can do because they are always doing "more than they thought they could do." Every. One. Of. Them. Leaves me gasping for breath to try to keep up most of the time, and an appreciation for the hard work they put in.

 

Just like you're doing.

 

Wow.  I guess I'm mostly surprised, really.  I have rarely darkened the door to a gym, except to take tours, and barely glanced at the weight rooms (never thought I'd get there.  I wasn't one of those people.  "Mostly I'm here to check out the pool", etc.)  Maybe one of the reasons the women in your group are doing more than they thought they could do is that we're inherently afraid of this male-dominated area of the gym?  I dunno.  But that'd be my opinion if I was in one of those "man on the street" interviews about women and weight lifting.  

Edited to add:  aaaaand there's also the sterotypical machismo that is rumored to be so thick you could cut it with a knife. I don't want to be in there and not taken seriously.  If some guy wanted to make veiled comments about my butt or whatever, he'd be wanting to go find a dentist after I showed him what I could do with a 15 lb dumbbell.  

 

[annaraven]

 

On Sunday I was sharing with my hubby about the goals I'd set for my challenge, and had him look this thread over.  (Ulterior motive: to move him a step closer to interest in NF for himself.)  I talked about my challenges with a) my lower back hurting with planks and my frustration with push ups.  I asked him to check my form, to make sure I was doing the planks correctly.  

Yep, I was doing them correctly.  He thinks it might be just that those lower back muscles are weak, and that's why it hurts my lower back.  He also said that I should learn to do floor push ups by doing floor push ups.  He helped me with my arm placement on the floor; said that he thought my hands were too far back for beginner ones.  He said to start the push up from the floor, rather than starting it from the "up" position.  Then I did one!  Waited a little bit to regain my strength, then did another one.  

He got a hand towel, and put it under my arms across my upper bust, then used it to support me while I pushed up.  That also helped, and he volunteered to do that anytime I wanted.  

Then he demonstrated some push ups for me.  Oh God.  I hadn't seen him do that in probably 20 years.  That was sexy, lemme tell you.  LOL!  He might be 52 and diabetic and overweight and had a couple heart attacks, but he's still got alot of muscle, and rocked those push ups!

So I took his advice and BAM!!!  This morning I did 3 SETS OF 4 PUSH UPS.  BY MYSELF.  ON DA FLOOR!  Yeaaahhh baby!  My arms were quivering hard by the 4th one, but I did it!  (Also did a 5th one on the 2nd set!)  I just realized.... wait, OMG.  That was 12 push ups.  What the hell??!!!???

Currently I can meet or am exceeding all the reps+sets of the BBWW except the push ups, so this is pretty big.  I'm wondering, would I be able to get to all 10 reps of floor push ups by the time the challenge is over???  If I do, I think I will deserve some really big reward.  I don't know what yet.  But I'll think of something!!

I've been contemplating what to do workout-program-wise once I can master the BBWW.  I'm thinking of investigating Strong Lifts, since I enjoy the dumbbells part of my workout the most.  I don't know anything about Strong Lifts or any of the other lifting programs, so I might look into a few before I make my decision.  

 

 

Woohoo! Congrats on the push-ups! Just do them a couple times a day and you'll get there. 

 

As for lifting programs, StrongLifts or Starting Strength are both great programs. I like StrongLifts a little better just because I find the row much easier than the Power Clean. The other one to consider is New Rules of Lifting for Women. Just decide on one program and stick with it for a couple months to see how you feel about it. 

 

Personally, I *love* lifting weights - especially deadlifts. And weight lifting is great for us older women to avoid osteoporosis. 

[annaraven]

Ugh. Sorry for the duplicate. 

 

Here's a kitten doing push-ups. 

[Granny Nogg]

Woohoo! Congrats on the push-ups! Just do them a couple times a day and you'll get there. 

 

As for lifting programs, StrongLifts or Starting Strength are both great programs. I like StrongLifts a little better just because I find the row much easier than the Power Clean. The other one to consider is New Rules of Lifting for Women. Just decide on one program and stick with it for a couple months to see how you feel about it. 

 

Personally, I *love* lifting weights - especially deadlifts. And weight lifting is great for us older women to avoid osteoporosis. 

 

A couple times a day??!!  hahahahhaha.  My first reaction was like my 5-year-old son when I woke him up for day 2 of kindergarten:  "What?  You mean I have to do it again??!!"  

I dunno if I could do it more than once in a day.  My lower back hurts, my lats hurt, and that's before having a rest day.  I think perhaps I can work up to doing it daily, but more than once a day is gonna take me awhile!  

Thanks for the comments on different lifting regimens!!  That's very helpful and gives me additional programs to check out. 

 

 

Ugh. Sorry for the duplicate. 

 

Here's a kitten doing push-ups. 

 

Ohhhh, kitteh!  

[shaeon]

Woohoo! Congrats on the push-ups! Just do them a couple times a day and you'll get there. 

 

As for lifting programs, StrongLifts or Starting Strength are both great programs. I like StrongLifts a little better just because I find the row much easier than the Power Clean. The other one to consider is New Rules of Lifting for Women. Just decide on one program and stick with it for a couple months to see how you feel about it. 

 

Personally, I *love* lifting weights - especially deadlifts. And weight lifting is great for us older women to avoid osteoporosis. 

 

I second this! My workout is out of the New Rules of Lifting for Women. I have really enjoyed it. Put on a noticeable amount of strength in the last 6 week challenge thanks to that book! 

[ShadowLion]

Awesome on the pushups!

 

If your wrists give you problems, you can try doing pushups on your fists (straightens the wrists) or getting those handle-looking thingies that you grasp so that you don't have to put so much on your wrists.

[Granny Nogg]

Awesome on the pushups!

If your wrists give you problems, you can try doing pushups on your fists (straightens the wrists) or getting those handle-looking thingies that you grasp so that you don't have to put so much on your wrists.

I looked at those over the Christmas holiday, so I know where to get them if I need them. But my wrists haven't bothered me much lately. Thank you!

Sent from my Samsung S4 using Tapatalk.

[Salivanth]

Congrats on the push-ups! I wouldn't be surprised if you smashed that 35-second plank challenge out of the water as well. You'd be surprised at how fast planks improve when you commit to doing them regularly and are willing to endure a certain amount of pain.

[Granny Nogg]

Congrats on the push-ups! I wouldn't be surprised if you smashed that 35-second plank challenge out of the water as well. You'd be surprised at how fast planks improve when you commit to doing them regularly and are willing to endure a certain amount of pain.

 

Thank you, Salivanth!  I did learn something about the lower back pain though:  that was improper form.  I watched a really good video this morning about pelvic tilt that solved my problem-- in more ways that one.  I have poor posture (lazy posture) and I lock my knees when I stand.  The result is hyperlordosis.  BUT I didn't know that it could be corrected!  So now I'm not only able to correct my form on my planks with a forward pelvic tilt, but also know I had better start doing the same thing with my posture when I sit and stand.  No lower back pain today and I did 4 sets of planks. 

 

 

 

Today's workout, 3 sets each:

20 squats, bodyweight

4 push ups, knee

20 walking lunges, bodyweight

10 dumbbell rows, 15 lb

20 second plank, 4 sets

30 jumping jacks, 4 sets

 

Last couple of days I haven't tracked my food.  But I've tried to keep an eye on it and really push the protein on workout days.  Not that I don't want to track; I'd just gotten out of the habit.  AAAAND I am not drinking enough.  I gotta change the notification tone on my water app -- I've gotten so used to it that I don't even notice it when it goes off now.  

I am on the hunt for a really great recipe for fried rice.  There's this little Chinese takeout that we've been going to for the last 13 years, and their fried rice is THE BEST I've ever had.  So I'm looking for something similar.  I found a blogger that had an interesting recipe posted, and tried it at a family birthday party last night. She says the main seasoning trick is fish sauce.  (I know, risky to try this for the first time at a party.)  It was actually pretty good, the fish sauce notwithstanding.  Lord, that stuff smells like something crawled into a bucket of chum and died.  It smells almost as bad as catfish bait.  Not quite.  But close.  However, as she said in her recipe, you don't even taste the fish sauce.  It just adds that something undefinable in a good fried rice. 

She also recommended using Chinese Sausage and that added another layer of flavor that I think is needed.  It's a smoked and high-fat sausage that you render in the pan before cooking the other ingredients.  Quite tasty and I think it's the pork that's used in pork fried rice.  Lasts a month in the refrigerator-- wow.  

 

Basically everyone liked the rice, so I think I'm on the right track.  But if you know if a good takeout-quality recipe, I'd be glad to give it a try!

 

We also made sushi again.  Just Cali rolls this time because a) sushi quality fish is expensive but imitation crab is cheap; and some of our family members freak out over the raw fish; and c) I didn't have time to brine and marinade the salmon.  But since, to my mind futo maki sushi is the equivalent of a sammich, the imitation crab is just fine.  There's a little leftovers, and while the rice isn't as good the second day, it's still acceptable and I'll be nomming on more sushi for lunch.  And fried rice.  And it's okay to do all those carbs cuz it's my workout day and I have to go shovel snow. 

[annaraven]

Great job! And don't forget about incline push-ups. They translate to "real" push-ups better than the knee push-ups do. 

[Granny Nogg]

Great job! And don't forget about incline push-ups. They translate to "real" push-ups better than the knee push-ups do. 

 

Thank you!  I feel like I'm making progress.  

I've heard and read mixed views on incline push ups from different professionals, from fitness gurus to spine experts (youtube, fitness sites, chiropractic sites, etc). Some have said what you said, that incline push ups translate easier; others have said the opposite.  So I don't know who to trust on which is actually better.  

But, since doing knee push ups doesn't appear to hinder progress toward the full ones, and I don't need any extra equipment, and I can do them anywhere, and they don't hurt my hands like edged incline surfaces do (stairs, back of chair, counter edge, etc) -- I think I'll stick with the knee ones for now.  Doesn't mean I'm opposed to incline ones, though! 

[annaraven]

That's fair. Whatever works!

[Granny Nogg]

That's one of the cool things about body weight exercises.  SO many variations!  

[Granny Nogg]

This was the video I talked about earlier today. Made a huge impact on me, and have me hope that my swayback could be corrected.

http://youtu.be/zqzjdfsVMME

Sent from my Samsung S4 using Tapatalk.

[Rowan Caldecott]

This was the video I talked about earlier today. Made a huge impact on me, and have me hope that my swayback could be corrected.

http://youtu.be/zqzjdfsVMME

Sent from my Samsung S4 using Tapatalk.

 

Thanks for posting that video. I am going to investigate this in more depth, because I almost always get lower back pain when walking.