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New Rules: Day After Workout 1

Tuesday, April 09, 2013

Today I'm feeling a little DOMS in my abductors, obliques and trapezius, most likely due to the side plank, plank with pull and elevated pushups from yesterday. The book says that Phase I is about strengthening core, so it seems I am on track. I guess I expected full body soreness and was 'disappointed' - I really wanted to get my butt whooped - lol. I'm going to thumb through the book today and see what I can pump up for tomorrow because maybe I didn't pick the right options for that to happen. I need to find a substitute for the elevated pushups - it's just not going to work with my wrists. I'll dig the internet today to see if I can find something equivalent with resistance bands or suspension cables.

My weight is up, but my bodyfat reading is the same (for whatever that is worth). I'm trying hard to eat more, but it is tough. Intuitive eating seems to have me eating too few calories if I just follow when I'm hungry and full (a 'problem' I never thought I'd have!) I'm going to try having meals spaced out every 2 hours. I'm starting with 'second breakfast' this morning before I take a walk.

Hope my bike tune up is finished on time. The weather is perfect, and I'd love to be riding.


Edit: Here are my swaps

Workout A:
Bodyweight jump squat -} Kettlebell swings
Goblet squat -} Dumbbell front squat
Step up -} Offset loaded stepup
Elevated pushups -} Bench press

Workout B:
Elevated pushups -} Single arm shoulder press
Split squat -} Dumbbell reverse lunge
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Member Comments About This Blog Post
    I can't wait to learn what all of these exercises are.
    1803 days ago
    Looks like you worked out the swaps, good job! Hope you work the push-ups out eventually too, but the bench press seems like a good alternative. Maybe throw some planks in there to make up for the positioning difference?
    1804 days ago
    I have a wrist injury and the angle required to put my bodyweight on it is uncomfortable. I'm hoping those joints will get stronger as I build up strength around it. I have pushup-bars, but those are harder than regular pushups!
    1804 days ago

    Comment edited on: 4/9/2013 7:04:49 PM
    The soreness will come, esp as you add more weight.

    What's the deal with your wrist? Is it too sore to put your bodyweight on it? If so, then doing bench presses and overhead presses are the way to go.

    For upper body work, I just break down exercises into pushing movements and pulling movements....everything else is about legs!

    You'll be amazed at how strong your core will get over time as you practice stabilizing your body through all these movements.
    1804 days ago
    Go as hard as you can - you want the most results with the least amount of time! GO BIG OR GO HOME! :-D

    I'm so excited you're sore. Hahahaha!!!

    I find it easier on my wrists to do elevated pushups off of a bar. I've used the Smith machine or and the Oly bar on the bench (in the holder for presses). Doing them on the bench is a lot harder for me. I go to exhaustion in only 6 or 8 reps. It is a little lower though. And I feel like my form totally sucks. But I'm trying, and it's better than none at all.
    1804 days ago
    Maybe you should stick with intuitive eating, rather than trying to make yourself eat more. Your body is pretty wise.
    1804 days ago
  • A*L*P*
    Crud, I totally felt my midsection after doing both A and B! Yowza!!!

    Sounds like some good swaps, just find what works for you!!
    1804 days ago
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