Lu's Workout Journal

[ldematto]

You, Swanso are sooooo right! I am hurting tonight! legs ache, especially calves, also have a bit of lower back pain and occasional left chest pain.....not sure what would cause that, maybe the extra weight? I feel comfortable I am doing deads correctly - I've been real careful with them.

Guess I need to be more patient Doing more isn't better - just overworking and just asking for injury.

I must admit I have seen some results. Just today I had 3 unsolicited compliments from complete strangers. 1 said wow, I must be a weight lifter, saying arms looked great! Another said they wish they looked "buff" like me (I never would think I look buff-ha!)

Also, this morning friend Jean said something about me (not important what it was) and the guy next to us said it was because of great dead lifts, I said not bad fora girl, he said that I was stronger than many men!

Good day until body started to scream!

Swanso - would you take a look at what workouts have been and make some specific suggestions, knowing I want, no need to reduce thighs and lose at least 10 lbs ? I know what I need to do with food and how important that is.

Thank you!

[swanso5]

for a 3 a week full body plan a simple set up is to go half strength, half fat loss type of workout

pair 1 is your strength pair doing something like 4 x 6, 5 x 5, 3 x 5 etc...exercises are the big one's only here so deads, squats, chin ups or something you want to bring up to par

next 2 pairs can be anything you want but free wt compounds are still the way to go..do these for higher reps (8 - 15) with descending rest each week (60secs week 1, 55secs week 2 etc)

that will make 6 exercises each session ot thereabouts...anymore and you're either:

1 - using sub standard exercises (abduction machine), or
2 - doubling up on movements which isn't needed (4 leg exercises)

this will help further:

http://www.uponlinetraining.com/articles/0008.html" onclick="window.open(this.href);return false;

[ldematto]

Do you mean like this?
Let's say Monday
Deads - 4 x 6
Paired with pull ups 5 x 5

Then let's say combo squat/shoulder press

Then bench press paired with push ups? Course push ups for me would need to be on the bar (smith machine)

That's six.

Wednesday.

Squats paired with lat pull down

Then combo of dips or chin ups paired with rows?

Then what?

Can you give me. Third scenario? You know by now I'm pretty thick and I sometimes don't get it unless it's spelled out for me

Fortunately I don't think I did any serious damage. Today I'll do a power walk around the campground, loosen up these straining muscles...keep them from locking up on me.

Thank you Troy!

[ldematto]

Oops! Maybe the answers to questions is in the article - I'm on Black Berry and it's not easy to access everything but I'll make a point to read it as soon as possible.

I did get "Maximum Strength" by Eric Cressey but haven't read it yet. That would prob help too!

Thanks again!

[ldematto]

Excellent article Swanso! Lots of great information - I'll be creating a better workout routine based on your suggestions! Thanks!

I was able to access the article through BB with no problem!

[Boss Man]

Now you're officially buff, have you any plans to wear some T-shirts, with Baby Got Back written on the rear side?

Keep up the hard work. You can be very proud of yourself .

[Bonnie]

Lol boss man

[ldematto]

Buff is not a word that co-exists with me maybe someday, when pigs fly!

Yesterday took a power walk at the campground then proceeded to have a food orgy that night. I must admit (even tho I tried to be good) I had a stomach ache all night - I think it was the 3 spoonfuls of dump cake I just couldn't resist - since it's big time sweet and I haven't had sugar in a VERY long time! Ack!!

Anyway, another power walk this AM with son (the only person who walks faster than I do, so it was a great workout for me! Now out in the boat, at the beach, our last day of the long weekend!

[fitoverforty]

Just today I had 3 unsolicited compliments from complete strangers. 1 said wow, I must be a weight lifter, saying arms looked great!

That is awesome Lu! So now you know you have achieved a little extra bonus....outside of the gym, non exercising people can see you and know that you are strong, fit and yes....BUFF! You have the potential to influence countless folks just with your appearance, maybe prompt them to make a few changes in their lives. That is certainly something to be proud of.

have you any plans to wear some T-shirts, with Baby Got Back written on the rear side?

LOL!!! I dare you Lu! And I want to see pictures!!!

[ldematto]

Lynne- I'll do it! But I don't get it "Baby got Back? Dense I am...

Stayed at the campground last night, hubby went home as he had to work today (I know he's thinking twice about agreeing to go in 3 days a week as a consultant) Very had to do that when your spouse is home Soon I'm hoping to be doing something, but today I just layed around in bed and read a good book! Good for the soul! I did get up and eat (not putting myself in starvation mode) I was going to go to the gym this morning, but am meeting Jean at 4 and will will do a little cardio but focus on strength training/fat loss as Swanso recommended.

Hope I didn't offend Swanso in his workout journal - just funning with him!

[fitoverforty]

But I don't get it "Baby got Back? Dense I am...

Ha! I think Boss Man was referring to the 1992 Hip Hop song "Baby Got Back" by Sir-Mix-A-lot. The song actually refers to a woman's uhhh...ample posterior area, but I took Boss Man's reference to be about your well muscled back and buff arms. A compliment for sure!

just layed around in bed and read a good book! Good for the soul!

Yes, it is! I love piling up in the bed, or curling up on the couch with a good book Have a great day girl!

[ldematto]

1992 Hip Hop song

NOW I know why I didn't get it! I was recalling "Baby Come Back" from earlier times - in 1992 I was already a boring banker with 2 18 year old sons (not boring at all!) Needless to say I wasn't listening to Hip Hop

Jean just cancelled for today (legit excuse)so I'm off in a few to the gym - like to get there before the 4 PM rush!

[Boss Man]

I was referring to the Back, not Bottom yes.

Actually Baby Come Back was released in 1968, by a group called The Equals, which actually featured a young Eddie Grant, before he had Dredlocks and made his name with songs like I Don't Wanna Dance and Electric Avenue.

On reflection, I think the song is simply called Come Back. A cover was released circa 1996, by Ali Campbell of UB40 and a rapper type guy called Pato Banton.

[ldematto]

Actually Baby Come Back was released in 1968, by a group called The Equals, which actually featured a young Eddie Grant, before he had Dredlocks and made his name with songs like I Don't Wanna Dance and Electric Avenue

I loved that song! Can you imagine what Adam Lambert could do with it - a remake like he did with the Bee Gees song, "If I can't have you" - sorry I'm an IDOL junkie - just got great tickets to go see them this Sunday at the DunkinDonuts Center in Providence, RI - and NO, I don't have to eat any donuts!

I didn't get to the gym until 7 PM - I almost did't go! I'm not into the afternoon, evening hours and when Jean cancelled I thought I'd go right away but just couldn't get moving. But I went and had a good workout.

Treadmill 20 minutes, 5 minute warm up at 3.4 mph, 3 intervals at 6.9 mph, then 5 minutes slow, then the rest at 3.7 mph- all at incline 4. I was planning more intervals but lungs couldn't handle it. Another weekend (long one) at the campground with all kinds of campfires around, and a friend who smokes, the second hand smoke really affects me that night and the next day Even at the beach on Saturday a group behind us - they ALL smoked and we were down wind! I thought we were seeing a decline in smokers, not this weekend!

Dead Lifts 130 lbs 3 x 5 - right leg, actually shin/knee had a weakness, but I pushed through - I may need to be careful with deads and/or additional weights.

I snuck in 10 Sumo squats and 5 reverse lunges, just to stretch as well as calf stretches trying to work thru aches.

Single arm Rows - 45 lbs 3 x 5 paired with Chin Ups (is that what it is when you hold your palms facing each other?) 3 x 5 (14 assist)

Incline DB Press - 15 lbs - 3 x 10 paired with Incline flyes 7.5 lb DB's - 3 x 10

Geesh - seems like I didn't do much and I'm sure I forgot something - I also didn't do BW exercises on the mats. But it felt like I had a good workout!

[Bonnie]

Nicely done, at least u made it to the gym I'm a morning gym person myself, not to good at dragging myself there in afternoon either. God..if I laid on the floor & had handles u could deadlift me !! Yes be careful though, u dont need an injury for sure.I found I'm having alot less pain etc, by using that glucosamine boss man mentioned to me.Is good u didnt do more intervals, according to swanso only 3 cycles, then the 5 min, then the SS cardio for 20 min or u r burning muscle .. Yes dear u do seem to be missing something..where r ur planksssssss ? ! Take care u & have a good rest tonite