Day 95 - Zombie Bait

So... we've been a little lax on keeping up the workout schedule for a few weeks... very hit & miss... and bad of us.

I have the fairly reasonable excuse of early pregnancy exhaustion and nausea... Scott does not. LOL.

We've made a pledge to get right back on the wagon today and not get back off... with two exceptions, due to my prenatal state:

1) I am allowed to substitute elliptical time for Insanity when my loose joints protest.
2) I am no longer working toward massive gains in weight training, but will instead work on maintaining what I have.

Heard & Witnessed, friends?

Day 55 - Progress Pics are Up

So... having just started stage 2 of NROL(FW), it was time for some progress pics to go up.

http://nrowfizs.blogspot.com/p/progress-photos.html

The before pictures are from before we began NROWFIZS, the after pictures are from the day we began stage two, before we started lifting again after a rest week.

You may note, if you've taken a look at the schedule before, that we've changed our Insanity Fit Tests to before the rest week, rather than after.

Also, you can click on the pictures to see a larger version.

Stay tuned for before & progress photos

We were too pooped to set up the photo backdrop last night, but we're going to get a session in tonight before we lift so we'll finally have progress photos!

Getting healthy and strong is the primary reason for NROWFIZS but really... who doesn't like the leaner, fitter look that comes with it?

Day 52 - Fit Test 3 - Scott

Fit Test descriptions/sheet.

Stat	07/05/2011	07/20/2011	08/25/2011
	Start	Last Test	Latest Test
Weight Body Fat % Chest Waist Hips Bicep Thigh	183.6 lb 22.66% 36.25 38 39.5 13 24	181.2 lb 22.06% 36.5 37 39.5 13 23.5	183 lb 21.66% 36.5 36.5 39.5 13.5 23.25
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	48 38 56 18 8 14 12 21	49 38 70 23 6 13 12 28	54 36* 77 28 -* 15 19 -*

Day 52 - Fit Test 3 - Kate

Fit Test descriptions/sheet.

Stat	7/5/2011	07/20/2011	08/25/2011
	Start	Last Test	Latest Test
Weight Body Fat % Chest Waist Belly Hips Bicep Thigh	158.2 lbs 27.21% 34 35 38.5 39.25 12.75 23.25	157.0 lb 26.56% 33.5 35 37.75 39.25 12.5 22.5	155.0 lb 24.36% 33.25 34.5 37.0 39.0 12.25 23.0
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	42 32 51 16 5 15 9 24	46 38 65 17 6 15 14 26	49 39 68 18 7 18 16 28

Progress photos here.

Day 49 - Zombies had best not come today

So, we are all on the disabled list today.

We came to a rest week in the program, and decided to do some lifting for fun. I pushed my squats higher than I ought to have, and did one more than I should have. On that last lift, I managed to throw out my back.

Protip: All those lectures you hear about proper form? It really is for your protection. I could barely walk this morning until my back got a little stretched out - if it had been zombies assaulting the homestead, I would have been meat.

Watch your form and lift safe. Hurting yourself through your own greed and foolishness is not fun. If you do? Alternate heat and ice, and take it easy. Ibuprofen helps.

Because of my injury, Kate volunteered to mow the lawn. She got most of it, until the dead stump in the back started to disgorge a horde of angry, angry bees. She's never run quite that fast before, she says. She still managed to score several stings, which we treated with baking soda and antihistamines. (Baking soda and antihistamines should be in every zombie survival kit.)

And the daughter is trying to sprout at least a couple of her two year molars. We're all doing just wonderfully today.

Day 43 - Feels like it's been forever

Last night we did our last round of the New Rules of Lifting (for Women) Stage 1 set A. Insanity tonight and then Stage 1 set B tomorrow... and we'll FINALLY be done with Stage One. This is the longest Stage in the NROLFW and boy, oh boy, does it feel like it.

BUT! We doubled our Squats*, from 50lb to 100lb (Scott felt like he could have gone up a teensy bit); doubled our Bent over rows, from 40lb to 80lb; I'm doing multiple full sets of standard pushups and Scott's on to decline pushups.

Am feeling pretty darned good about it, about now... and wondering if we couldn't have pushed ourselves that little bit further.

*Yes, I know I said no more squats until I have left/right parity... but I just couldn't resist doing one set. :D

Day 32 - Broken kneecaps and careless doctors suck!

I think... I need to do some more recuperative strength work on my left leg before I do any additional squats or lunges. My right hip muscles and quads are starting to protest most mightily, showing I am overusing it and under using my left leg. 

Therefore... when the workout schedule calls for squats, I shall do left leg extensions and curls using the attachment on our weight bench. When the schedule calls for lunges, I shall do dumbbell step ups. Both exercises will be substituted until I can match left to right in degree of difficulty.

Broken knee caps and careless doctors suck! Raar!

Day 23 - WWJSD?

So, Monday I came across a really fun blog post LaLa Land: WWJSD: What Would Jason Statham Do?. Scott and I are both Jason Statham fans, which just made it more amusing.

Last night, neither of us was really in the mood to work out; tired, unmotivated.

We looked at each other and asked, "What would Jason Statham do?"

Answer: Swear, go exercise (probably swearing all the while), and then kick some evil doers butt.

Result: We got off our asses and lifted. Hated it at the time, but really glad we did it. Consistency and determination are what will get us prepared for Z-Day.

Tonight: Insanity Cardio Abs, whether we feel like it or not.

Day 21 - Whereupon I swear most vociferously

(*&^#$ (*&%$)(*&$ SHAWN T (#&$ )*)&%$# (*^$%, (*&&^%$&^%!!!!!

My glutes are crying.

Insanity - Plyometric Cardio Circuit

Something Fun

Our Fit Test & Weights log.

 

Day 19 - Resumed Cardio

As always, I curse Shawn T. during Insanity, but I felt awesome afterwards. A little sore in my adductors and the anterior side of my lats (all those pushups and burpees).

Frankly, it's awesome. *grin*

More lifting tonight!

Day 18 - Thoughts

Damn you, Shaun T.

That is all.

Day 16 - Fit Test 2 - Scott

Fit Test descriptions/sheet.

Stat	07/05/2011	07/20/2011
Weight Body Fat % Chest Waist Hips Bicep Thigh	183.6 lb (PM) 22.66% 36.25 38 39.5 13 24	181.2 lb (AM) 22.06% 36.5 37 39.5 13 23.5
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	48 38 56 18 8 14 12 21	49 38 70 23 6 13 12 28

Day 16 - Fit Test 2 - Kate

Fit Test descriptions/sheet.

Stat	7/5/2011	07/20/2011
Weight Body Fat % Chest Waist Belly Hips Bicep Thigh	158.2 lbs 27.21% 34 35 38.5 39.25 12.75 23.25	157.0 lb 26.56% 33.5 35 37.75 39.25 12.5 22.5
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	42 32 51 16 5 15 9 24	46 38 65 17 6 15 14 26

Observation

I can manage three to four pull-ups at a time. This is the best I've ever done.

I cannot yet manage one with a toddler hanging from my legs. That could be important in a zombie apocalypse.

Not just for Kate & Scott

NROWFIZS is not just for Kate & Scott. Anyone can use this program to increase their physical Zombie Survival skills.

If you can't afford the Insanity video set for the cardio portions of Stage 1; substitute high intensity interval training (HIIT), metabolic resistance training (MRT), high impact aerobics via Hulu or TV on Demand or jump straight to the ZombieFit Parkour WoD.

The Fit Test check list is available here.

If you don't have access to free weights for the strength portion; try to find a used set (if you have room to store them), join the local YMCA (rates may be based on income), use resistance bands, or substitute bodyweight exercises (create a full body routine).



If you create a blog to track your own journey with NROWFIZS (or your own variation). We'll happily link to your blog from this one. Just send Kate an email.

If you have a blog entry you think would be appropriate for THIS blog. Just send Kate an email.

If you want to be a regular contributor to NROWFIZS. Just send Kate an email.

Day 14 - Am I actually insane?

Scott thinks I'm crazy. Why? I can't wait until we get to do the Insanity Fit Test on Day 16 and when the cardio portion starts up again on Day 18.

Weights are all good, and I'm really enjoying the workouts, but I'm ready to "Dig Deeper" and ramp it up. I am really looking forward to starting the Insanity workouts again. Does this make me crazy? Or committed?

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results." ~Art Turock

Survival note: Have you rotated your dried food and water stashes recently?

In case of zombies, break glass

So, the apocalypse is upon you. That bag of stuff that you were going to get around to? It never got done. You don't have any ammo this week because you were going to pick some up next paycheck. Face it; you're under-prepared.

But, unless you've been bitten, you have your body to rely on. The goal of NROWFIZS is to make your body reliable.

This is an intense program, but it is aimed at people who are not starting at a high level of fitness, like Kate and I. We're going from a relatively sedentary lifestyle and aiming for survivability.

There are benchmarks to be reached. If you're in great shape and can already do all of this, great. If walking down to the corner store leaves you winded, it's time to get it in gear. The zombies won't care about your good intentions.

Zombies can't climb. Being able to do a pull-up may just save your life. Can you do it?

Can you get over a 6-foot tall fence quickly? While carrying your survival gear?

Can you lift something heavy enough to barricade a door against a hungry horde?

How long and how far can you run? Bike? Hike?

I've not only got to do all that, but I'll have to be able to do it carrying a toddler. I couldn't do it right now. But I'm going to get there, and you can too.

If you have medical conditions that preclude any of these, don't despair. It's not a lunch sentence; you'll just have fewer evasion options. If, for any reason, part of this program is contra-indicated, focus on what you can do. Health is for everyone, and everyone can benefit from working out. Check out what you can do with your doctor now, because when the zombies come, going to the doctor ceases to be an option.

Knowing what you are capable of is a huge advantage. Don't be afraid to take it.

Day 11 - Feeling Optimistic

We're on Day 11 of the revised schedule; dropped the cardio and added rest days for the first two weeks to ease in. I think it's going to work out well. Both of us felt up to an Insanity workout yesterday, though we didn't have time to fit one in.

Day 16 will bring the next Insanity Fit Test and the full cardio/weights schedule. I think we'll be up for it. \o/

Day 7 - Like riding a bike

Tonight's weight session went very well. We lowered the weight on the squats by 15 lbs, but still really felt it. I'm hoping for moderate DOMS tomorrow; not debilitating, just "I worked hard" soreness.


Both of us increased our number of pushups and prone jackknives and I didn't have to correct Scott's form nearly so much as the first round. LOL.

~Kate

*~*~*~*~*~*~*~*~*~*

True facts: I haven't lifted since... well, let's just say that I was in high school last time I lifted, and that was mostly with machines. I'm really starting to learn and appreciate the value of free weights.

And if my quads aren't quadracep jam tomorrow morning, I might throw in some cardio with a nice bike ride. If it doesn't rain too hard, that is.

~Scott

Day 6: The Value of Recovery

Kate and I were both in serious leg pain. Squats (with weights that were probably too ambitious) followed by 'pure cardio' (that included significant bodyweight strength work) was enough to reduce our quads, adductors and abductors to quivering jelly. I couldn't do as many pushups as I wanted because my legs just wouldn't cooperate. (I still can't do as many pushups as I would like, but that's another story that will be resolved with hard work.)

Just getting down to the floor to play with my daughter or getting back up was an adventure. That is not zombie survival - that's zombie bait.

Having had a recovery day, it was time for our next foray into weight-lifting. The star exercise was an exercise that was new to both of us - the deadlift. The deadlift is a wonderful thing, and I highly recommend it to everyone. I could feel my whole body getting involved, and it's just a useful exercise for when you need to team-lift a 600 pound picnic bench to barricade a door against the hordes without throwing your back out.

The most amazing thing to me is that I feel better for having lifted last night. I was still sore before we began, but I feel great this morning. There's some soreness, but it's not debilitating. I think part of that is that the deadlift works the hamstrings and hip flexors, which balances the quad involvement from the squats.

As we progress, we'll be able to include more exercise. We're still beginners, and need to make sure that we keep ourselves ready to go while we build our strength and endurance. If the apocalypse had happened yesterday, we would have been in bad shape. Today, though? I think we might have a chance with a little luck.

Day 4: Delayed Onset Muscle Soreness

So, this is a learn as we go thing. Both Scott and I kind of took the month of June off from any real exercise. Jumping straight into the planned schedule for NROWFIZS is causing a bit more DOMS than we expected. Some is good. Too much is debilitating.

Deciding we need a bit more recovery time in the beginning, I've modified the Stage 1 schedule to what is, we hope, a more realistic ramp up. Although we did do the original planned Insanity Pure Cardio on Day 3. I've changed it on the schedule page to reflect what we probably should have done instead.

Day 3: The morning after the first lifting session

1st - My inner thighs hate me and my hamstrings dislike me... and this is a good thing.

I have very bad knees(tm). Anything I can do to provide them with extra support is a plus. Running from zombies would be very difficult with a dislocated kneecap or other debilitating knee pain.

"The adductors [inner thigh] do not actually connect to the knees or move them, but strong adductors support the knees by keeping the hip joints stable. If the hips are weak or out of alignment, more pressure is placed on the knees." (Livestrong.com)

"Imbalance of the quadriceps is common, especially in women...In some cases, the quadriceps is significantly stronger than the hamstrings. (The quadriceps should only be about 25% stronger than the hamstrings). This can cause weakness of the knee. If this is the case, concentrating on strengthening exercises for the hamstrings, and stretching exercises for the quadriceps are very helpful." (BigKneePain.com)

Obviously, the full body lifting last night is pointing out my biggest weak areas. Knowledge is Power... and soreness is a sign of strengthening (as long as I don't overdo it).

2nd - I must remember to not expect any weight or inch loss this week. With muscles this sore, they're going to be using and storing lots of extra glycogen... and the water that goes with it. Learn more about this here.

Insane Cardio tonight! And some good stretching.

But what about Parkour?

For those wondering why Parkour is not part of NROWFIZS... The first stage of the program is designed to get our cardiovascular and musculoskeletal systems in shape for intense Parkour training in stage 2.


Stage 2 will combine:

• ZombieFit's Workout of the Day - Functional fitness utilizing Parkour. "Parkour is the physical discipline of training to overcome any obstacle within one's path by adapting one's movements to the environment." APK
• The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler & Alwyn Cosgrove
• A thorough study of The Zombie Combat Manual: A Guide to Fighting the Living Dead by Roger Ma
• Possibly some Krav Maga classes, if we can find a good school.
• Practical field studies in Disaster Preparedness & Survival Skills

The exact program for Stage 2 has not been hybridized yet.

Day 1 - Insanity Fit Test

Fit Test descriptions/sheet.

Stat	Kate	Scott
Weight Body Fat % Chest Waist Belly Hips Bicep Thigh	158.2 lbs 27.21% 34 35 38.5 39.25 12.75 23.25	183.6 lb 22.66% 36.25 38 --- 39.5 13 24
Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-Up Jacks Low Plank Oblique	42 32 51 16 5 15 9 24	48 38 56 18 8 14 12 21

What is NROWFIZS?

Stage One of NROWFIZS is a hybrid fitness program. It combines:

• The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess by Lou Schuler; Cassandra Forsythe, Ph.D., R.D; & Alwyn Cosgrove
• Insanity with Shaun T.
• A thorough study of the The Zombie Survival Guide: Complete Protection from the Living Dead by Max Brooks
• Practical field studies in Disaster Preparedness & Survival Skills

It's going to be a rigorous combination of Weight Lifting and Cardio. The hybrid program is 7 months (220 days) long and follows the schedule laid out on the Schedule page.


p.s.  No, we're not actually expecting a Zombie Apocalypse... but why not be prepared? As the CDC says "If you're ready for a zombie apocalypse, you're ready for any emergency."