Work In Progress - FitoverForty

[ldematto]

2 thumbs down on that one - at least until I have a body like the one in the video - ha!!!

[fitoverforty]

Today's workout:

Treadmill Tempo run - timed 3.0 mile & 1.0 mile recovery run
1st mile - 9:38
2nd mile - 18:24
3.0 mile - 27:21 (had to stop and stretch sciatic)
4.0 mile - 36:53

HR after 1 minute recovery - 136

Felt good....dare I say the faster pace is beginning to be a tad easier?
Breathing is better, body is protesting. Every time I increase pace to 6.7 - 7.0 mph that sciatic pain is twinging down leg...very frustrating!
I'm not sure if it is the longer strides or what that causes it.

Gonna take a dip in the pool to cool down now

tomorrow is weights and body weight workout.

[ironwill]

Great job...... oh and the pool sounds nice too.

[Bonnie]

Nice run How long have u had sciatica ?..Mine used to flare up from long walks, u r doing back extensions u said ?..those used to hurt nerve, though once core was stronger, they were ok.Duno,it is what worked for me, had to ask mom what side I had it on before, has been so long since It has flared up fingers n toes r crossed as I jinx myself...pool ?..is it urs ? whats the address ?

[fitoverforty]

I been having that same sciatica pain off and on for years. It usually flares up when I increase either speed or distance quickly. So with treadmill HIIT work, I think I aggravated it

pool ?..is it urs ?

Yes, we have a above ground 16' round x 4' deep backyard pool. Nothing fancy, but it sure does feel good to relax in it after a hard workout!

Todays workout:

1x12 Bench Press - 44lbs.

Pushups:
1x15 Pike
1x15 Wide Regular
1x15 Wide Incline
1x15 Wide Decline

4x25 Crunches
4x25 Bicycle Crunches
4x15 Leg Lifts

Planks:
1x45 sec. Front
1x45 sec. Left
1x45 sec. Right

And last but certainly not least the EVIL Bulgarian squats (holding 5 lb. DB each hand):
2x15 Left (couldn't dip as low - sciatic making its presence known
2x15 Right - Aaaaagh! last set was KILLER!!

[Bonnie]

Uh huh, crept up to 45 seconds..didnt think anyone would notice ?..I did & congrats !!! As for those squats.. right glute is still in knots from doing those weeks ago, has NEVER healed So instead of walking home from gym dragging right leg behind me, I've opted to switch to lunges, same movement, except the foot on the bench.One day I 'll tackle those squats again, good on u for being able to do them Keep up the great job !

[fitoverforty]

What I want to know is, how many times do I have to do the Bulg. squats before I am not SO sore the next day? I'm dying here!!!!!! Sheeesh! I guess it shows that I am definitely doing the exercise correctly. Adding the second set on each leg is what did it I'm pretty sure. And I think I need to do them more than once a week. (playing around with the "Font colour", found this pretty pink and blue ) Okay, okay...enough playing around, on with the workout!!!

[fitoverforty]

Todays workout a little different:

Still sore from yesterday so I tried something a little more forgiving on the ole' body.

Pool workout:
3x30sec. flutter kicks
3x30sec. scissor kicks
3x60sec. Treading water (arms only, legs tucked under) - harder than you think!!
and twenty minutes of vigorous playing with son in the pool!

[swanso5]

Pushups:
1x15 Pike
1x15 Wide Regular
1x15 Wide Incline
1x15 Wide Decline

i hope your alaso doing 60 row reps as well then

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[fitoverforty]

No. Should I be? What do you suggest? I am really pleased with the strength improvements I have seen since beginning the BW exercises (pushups, planks, pull ups) and am always open to adding more.
The only "row reps" I have done are with weight pulley system - seated on floor, legs straight out, pulling back on a wide bar (cable pulley), hands placed far apart, using about 44lbs. weights. Is that what you are referring to?

[swanso5]

for every 1 rep you do for any chest, pulldown or shoulder press, you must do AT LEAST 1 rep for back in the form of a row or a facepull or a scarecrow etc with a 2:1 ratio being optimal and sometimes 3:1

otherwise shoulder ouchies and postural probelms are coming to get you

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[fitoverforty]

Okay, thanks for the info. I YouTubed those two exercises and I will be adding those to workout. Is 5lb DB's okay for the scarecrow? That's all I have right now For the Facepulls, I have two handed straps to pull with on cable pulley system at home, how much weight should I use?

Today's workout:
4mile treadmill run

3 miles steadily increasing speed - timed
1mi. - 9:10
2mi. - 17:54
3mi. - 26:28

4mi. 38:20 (walk/run) split each quarter mile in half with 1st .25: 3.0mph/7.0mph 2nd .25: 3.5/7.0 3rd .25: 3.5/7.0 4th .25: 4.0/7.0

good run....legs really tired at the end. Stopped once to stretch sciatic injury. Stretched thoroughly at the end.

[Bonnie]

Yes I've tried those scarecrows, they r challenging, good to see u r keepin at it lynn. Best of luck with new additions to ur workout

[swanso5]

1 - scarecrows are best done on a cable machine or your shoulders give out before you'r back muscles from holding the wt up in front, light and proper technique for these...make sure you don't turn them into tricep extensions, keep ther arm straight

2 - face pulls the same, light and proper technique and keep those shoulders down...also try facepull with external rotation

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[fitoverforty]

Had a tough week this week.
Note to self: upon arriving home from work, do not...repeat DO NOT "lay down for just a few minutes to rest", because that will be the END of any chance of working out for the evening. Felt really tired and have had little energy after Tuesday's workout. Came home from work Wed., and Thurs., and rested and could not find the will power or energy to get on the treadmill or get on the floor and workout. Telling myself I would just get up early the next a.m. and do workout then. What a crock! So then I get depressed from not doing what I know I would enjoy if I just got off butt and got to it! I've just been feeling really run down all week.
Why is it I can be everybody else's cheerleader, but not own? Anyway, didn't mean to have a "pity party" for myself! I'll come around...just having a off week... Hope everyone has a great weekend and a productive week!