JVC: Resolutions in a Row

Widgeon · Post by **Widgeon** » January 21st, 2007, 9:06 pm

ciproano, how far down are you squatting when you do this exersize. I have been doing this type of exersize for about 14 years, about 30 to 50 reps between 1 and 3 sets on a regular basis. I would guess that the knee on my "active" leg bends between 60-80 degrees, with accompanying hip flexion. I don't squat all the way to the floor. I have used this exersize predominatly to keep vastus medialus strong so I don't have knee pain. It is also great for general leg strengthening and I consider it an essential part of my routine. I was surprised at how much strength difference I have between my two legs since I do this regularly. I have actually started adding an additional set to the right leg to see if I can improve my balance.

Pam

margaret · Post by **margaret** » January 22nd, 2007, 1:49 am

Finished 4mm last week. 10 days left to finish 1mm in 10 weeks. Really looking forward to finishing.

My strength training is on hold, but I like to do weights twice a week. Don't go to a gym to save $, but have a set of free weights, 5# and 10#, and follow a routine for arms, back & shoulders I'm happy with, with lots of repetitions (3x20). For legs, I do lunges, squats and toe raises, and sometimes jump/squats if I'm feeling really great.

MomofJBN · Post by **MomofJBN** » January 23rd, 2007, 12:17 pm

Woohoo! I saw a LWT number on the scale - 134.8! I don't know when the last time was that I saw that sort of number. I'd say the last time I was LWT was when I was nursing, which was 5 yrs ago. (Not erging then, though.)

I know it will still be a bit before my weight stays consistently below 135, but this is an exciting milestone.

Schenley

Widgeon · Post by **Widgeon** » January 23rd, 2007, 1:09 pm

Margaret, awsome on the 4mm, and on getting 1mm in 10 weeks. You animal! Keep up the great work!.

Schenely, way to go on the lwt wt numbers! I've a long ways to go, but hope to meet you there someday. I know that I looked and felt great at around 135. Time for me to get serious about making that happen. Great to see someone actually get there. What an inspiration!

Maybe I should try the "Margaret plan" and try to get up to 100k per week.
I probably really need to try the "push away from the table plan" !

Pam

Hapa · Post by **Hapa** » January 23rd, 2007, 5:16 pm

Schenley,

Great job on reaching lightweight!! I can't seem to break the 142 lb mark myself. I've tried to keep a food diary and I know that there are small things I can cut out, but it's so hard!! (whine....)

We'll see how things go for the next two months, I'd like to get down to 135 before I go to Japan to visit family at the end of March.

Now that you're there, I'm sure that you can maintain it, congrats!!

Aiko

ciproano · Post by **ciproano** » January 23rd, 2007, 9:19 pm

Hi, Widgeon. I've always done those air squats with active thigh parallel to the floor, but as I blew my right ACL totally out about 10 years ago, I do them very conservatively. I did a little search on the web and found Wikipedia describes not only a whole array of types of squats, but five different variants of depth. Lifters seem somewhat divided on whether to keep at 90 degree (parallel to floor) or allow thighs to touch calves. My favorite description of the deepest depth of squat was "ATG" which stands for "'a certain nether part' to the ground". But it sounds like you are doing awesome sets: I never do more than 10-12 per set, 2-3 sets. These days, when I try to zip in and out of gym in under 45 min., I like to use the sled press, as it really is a total leg workout and does not seem to stress my knees. When I have a bit more time, I use the cable machine with a stirrup to do all four directions (quads, hams, abductor and adductor).

Kudos to our ducks going LIGHT!!! Excellent, you are my inspiration! I haven't seen the other side of 140 in 20 years, but there is always hope. I just started a program with the other parents in our scout troop where we set fitness goals and measure progress over a 12 week period. My dream was to do the marathon in April, but my neck is still not quite recovered from the strain of two weeks ago, so I'm working my way back to 10k a day (today I managed 6, plan to take it up 1k every other day or so, see how it goes). If I can lose 10 lbs in the process..well, that's really dreaming. But I'd be happy to start by losing 5. I'm 56 yrs old and it just does not come off as easy as it did 20 years ago.

I'm awestruck by those doing 100k a week! Just the commitment of time and consistency that must take is impressive. Wow.

Row on, Ducks.

Cindy

Widgeon · Post by **Widgeon** » January 23rd, 2007, 9:40 pm

Cindy,
I don't think I am getting thigh parallel to ground, so maybe I need to put a bit more flex into the exersize. I tried a one legged squat, thinking that if I pushed up from near the ground-the "ATG" postition- that I would be simulating the seated leg press fairly well. I figured my 160lb should be something each leg could handle with a little assist from my arms. Well I did about 8 of those with each leg. My legs are talking to me today. The weaker right more than the left. It is not polite conversation. Guess I'll do something different in a day or two.....

Thanks for the advice and encouragement!

Pam

GMW · Post by **GMW** » January 24th, 2007, 12:12 am

Hi all...glad to see what progress everyone is making...I was doing well until I had to go out of town for a meeting then my mom was hosptialized, so my focus has been poor. Looking forward to cranking out 50K in the next week to meet my goal of 200K for the month (just in time to go out of town again for a meeting!) The holiday challenge was certainly easier than this month has been, but seeing the progress of everyone else is motivating.

I lift weights 3-4 times a week--or was pretty dedicated 6 days a week for a few weeks until this past week when the wheels started to fall off. Based on the discussion on squats, I have enjoyed doing the Core Secrets squat DVD...I think it's called "Bun Blaster"--corny name but I have found it effective.

Off to bed so I can row before work tomorrow.
Gail

margaret · Post by **margaret** » January 24th, 2007, 12:24 am

Schenley, way to go! I can understand your elation. That 135 mark is still eluding me (for more like 20 years

) but it's within grasp, just 5# away. Besides, I'm still basking in the success of the last 8# lost

. Oh, and I've been meaning to compliment that great photo of the 3 boys in your signature!

Pam, as for the "Margaret plan," I'm still building muscle, but after the first 4 weeks--ahem, and Christmas--my weight loss has hit a plateau, and this much rowing is sapping my energy to focus on cooking or diet. I think at about week 7 or 8 I was ready for some variety. Maybe 1,000,000 meters in 100 days? It is, after all, the consistency that seems to matter most and be hardest to sustain.

Pam, on the squats--besides angle of the floor to thigh, to protect your knees be sure you don't let your knees go forward over your toes (true in rowing too). Probably already knew that, but wanted to be sure.

Happy rowing! I postponed my marathon yesterday to take advantage of gorgeous weather, and aborted today after 33km because of increasingly painful blisters, but I'm still in good position to finish my 1mm by February.

MomofJBN · Post by **MomofJBN** » January 25th, 2007, 4:26 pm

margaret wrote:Oh, and I've been meaning to compliment that great photo of the 3 boys in your signature!

Thanks, Margaret. They've all been involved in gymnastics, so I had the idea last summer to have them all line up and do bridges. I thought it was cute, and we used it as our Christmas card picture.

(And that's in Virginia. Our grass in AZ is not that green.)

Thanks all for the kudos on reaching LWT. I've been bouncing around in the 137 - 144 range for several years w/out being able to drop below that 137. I'm not totally sure what made the difference this time, but I'll take it.

I guess I'd say exercise, moderate portions, and no calories without charm (if you don't love it, don't eat it). I'm trying to reduce my caffeine intake from 2 cans of Coke/day to one, but I've only been marginally successful at that.

NordicDuck · Post by **NordicDuck** » January 28th, 2007, 11:25 am

Rowing is still fun - this week I have rowed five times and today I did my first 10k. Had planned to use 55 mins and came in at 53:07. Very satisfied even if the time is lousy compared to other girls in the ranking

Have a nice Sunday everyone. Here in southern Norway we are blessed with snow and sunny days, even though the temperatures are very varied. Today about 0 Celsius (32 F), the other day it dropped to minus 26 Celsius (minus 32 F).

Wood_Duck · Post by **Wood_Duck** » January 29th, 2007, 9:46 am

I see progress and new goals met. I have "eased" into my new changes and finally at the end of the month am starting to meet the goals I hoped for at the beginning. So "cold turkey" didn't seem to work in my case but I got there by the end of the month!

Three days left! How is everyone doing? Should we have a February resolutions page or just keep the January page going?

Susan

MomofJBN · Post by **MomofJBN** » January 29th, 2007, 12:36 pm

Maybe a new thread - some people might want to change their goals. My goal of 4 times/wk has been working well, so I want someone to hold my feet to the fire and keep me going.

As expected, my LWT status didn't last long. I was at 135.x for a few days, but then we went to a Mexican restaurant, church potluck, etc. I will get back there. An 8K erg yesterday was definitely a step in the right direction.

Keep on rowing! · Post by **Keep on rowing!** » January 29th, 2007, 4:22 pm

We are almost there! Way to go girls. Hope everyone was able to keep their goals. I did pretty well in spite of the flu/sinus infection that struck me.

Kudos to Margaret on the 400,000 plus meters! You must live on that thing. That is a compliment, how do you do it? Wow.

What did you have in mind Susan for February for the resolutions page, same as January? Should we have new goals? I have to think it over. I wanted to start running again. Can't seem to take off the extra 5-10 pounds that keep hanging on. Running seemed to help, but don't want to over do it. I really love rowing!

Hope you all have a great day, and Keep on Rowing!
Lori

MomofJBN · Post by **MomofJBN** » January 29th, 2007, 5:22 pm

We could call it February Fitness. Or maybe Heart Resolutions (Heart including both Valentine's Day and cardiovascular fitness). Any more ideas?

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JVC: Resolutions in a Row

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