Work In Progress - FitoverForty

[Nokie173]

When you do Pike Pushup... do you use the ball??
I kept on falling when i tired it last night... got no balance whatsoever!

You are doing great with running... 3miles for 26mins? That's awesome!!
I can only reach 2miles with 25mins...hehehe...

[fitoverforty]

No, I don't use a ball when I do Pike pushups. (Those look really hard!) I just bend over from the waist, feet spread a little more than shoulder width apart, body at about a 90 degree angle so that head and shoulders are up and down in line with arms (like a handstand) and then go into a pushup. Just started doing these, they feel awkward at first and by the 17th rep I was dying, the last 3 were torture! I need to do these pushups first in pushup series!
The 26 minute 3 mile treadmill run is pretty exciting for me. Running outdoors with all the road conditions, weather and hills is harder and while I can't crank out a 26 minute run outdoors yet, outdoor runs are improving, I have alot more strength and endurance, and the speed is coming along...hopefully by December I can race in a few 5K's without embarrassing myself too badly!

[Nokie173]

You are training so hard for it... you will be FINE!
Show all those people what you got woman!

[fitoverforty]

Today's Workout:

HIIT Treadmill
5 minute warmup then:
12 cycles of 4.0 mph - 2 minutes / 8.0 mph - 1 minute

total: 3.25 miles -36:30

Increased the cycles to 12 (had more time today )
Increased the sprint to 8.0 mph
Really got into a good flow, felt strong after about 5 cycles, concentrated on relaxing shoulders in the sprint and keeping good posture and running form.
I know I have pushed it this week with the running, but am being careful, paying attention to body, and stretching properly afterwards. Feeling like I am ready to bump everything up a notch in intensity and difficulty.

[ldematto]

Good to feel so good huh Lynne! You've worked really hard - it's great to see and feel improvement each week! I must admit I still get tired just reading what you do, especially your HIIT! Yikes!! I'd truly be on the floor taking last breath if I did just 1 interval at 8 mph for 30 secs, much less a full minute or two! You go girl - I plan on watching you all the way to the Marathon!

You must try "Weetabix"!!! Definitely a winner - loved it!!

[fitoverforty]

Today's workout:
whew! arms still shaky trying to type this!
4 unassisted Pull ups (2 more than i could do 2 weeks ago )

1x8 Bench Press - 56lbs / 2x10 Bench Press - 44lbs

1x15 Weighted ab crunch - 44lbs

3x12 Lat Pulldowns - 56lbs / 3x10 Tri-cep pressdowns - 44lbs

1x15 Incline Diamond pushup / 1x15 Face Pull - 31lbs. / 1x15 Decline Diamond Pushups

2x45 sec. front planks
Okay, here's a new one I just made up-but it was awesome!!:
1x15 reps - front plank w/right arm DB kickback (5lb)
1x15 reps - front plank w/left arm DB kickback (5lb)
Fun....very hard to balance, but Fun!

1x30 sec. Supine Bridge w/right leg extension / 1x30 sec. Supine Bridge w/left leg extension

2 x 10 reps Ab Wheel Roll outs (6 months ago I couldn't do more than 1 or 2 without collapsing on the floor in agony!)

wore some jeans today that have been hanging in closet for a year!

[ironwill]

Nice work..... When I read 4 pull-ups, I was like WOW.......schweet.

[ldematto]

2x45 sec. front planks
Okay, here's a new one I just made up-but it was awesome!!:
1x15 reps - front plank w/right arm DB kickback (5lb)
1x15 reps - front plank w/left arm DB kickback (5lb)
Fun....very hard to balance, but Fun!

You did 15 DB kickbacks while holding in the plank position - like gazillion seconds to do 15 reps or really fast reps?!?!? Definitely would get the Plank Ho vote from me!

4 unassisted Pull ups (2 more than i could do 2 weeks ago )

Wow!! AWESOME! One day I'll be able to pull body weight up unassisted - maybe after I lose a hundred pounds - Ha!!

I know we use all different muscles in various exercises, but isn't it funny that we can do some (I can dead lift 130 lbs), and not be able to do others( I can't do 1, not 1 unassisted pull up or 1 lousy push up!) You would think some of the muscles would be the same. Oh well - keep on pushing!

wore some jeans today that have been hanging in closet for a year!

THAT says it all!!!

[Bonnie]

2 x 10 reps Ab Wheel Roll outs (6 months ago I couldn't do more than 1 or 2 without collapsing on the floor in agony!)

I loveeeeeeeee rollouts, though yeah they r tough in the beginning, congrats to u

wore some jeans today that have been hanging in closet for a year! [/quote]

Nothing like the feeling of fitting clothes, that were off limits, congrats on that too Keep up the great progress & hmmm seems I've not mastered the art of quotes, Lu what is the secret ??

[fitoverforty]

hmmm seems I've not mastered the art of quotes

For using quotes, try this Bonnie:

click on "post reply" first, when your reply box comes up scroll down below your reply box, there should be the previous posts. Hi light the part you want, then click on the "quote" button in the top right corner of that post box. It should appear above in your reply box. That is what I have been doing. Try that and see if it works.

[Bonnie]

click on "post reply" first, when your reply box comes up scroll down below your reply box, there should be the previous posts. Hi light the part you want, then click on the "quote" button in the top right corner of that post box. It should appear above in your reply box. That is what I have been doing. Try that and see if it works.

Like this huh ?..aha hmm lemme see if it worked..

[swanso5]

1x8 Bench Press - 56lbs / 2x10 Bench Press - 44lbs

why not just do 3 sets at 56pds? you've dropped your intensity by 10% right there...

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

[fitoverforty]

why not just do 3 sets at 56pds? you've dropped your intensity by 10% right there...

56lbs felt like too much, I could barely get the 8 reps Should I have stayed at 56lbs and done 4 or 5 reps per set? I just thought that lowering the weight a bit would allow me to do more reps = more calories burned?

[swanso5]

whether one burns more cal's means nothing really, it won't be noticably more...you won't feel like you burnt more cal's and besides you'll be lifting a heavier wt so more effort will be required

stick with 1 wt until you can get 3 x with it

you don't get stronger thus lift heavier (more cal burn) by lifting lighter

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

[fitoverforty]

Okay, thanks Swanso! I appreciate you pointing out the areas I can improve and explaining why. I'm still learning how it all works!