Lu's Workout Journal

[ldematto]

..where r ur planksssssss ? !

Those pesky things, it must be subliminal - not a fan, but I know I have to do them! Not yesterday, but I have done 1 or 2 and not mentioned it since it seems so inadequate - just testing the very shaky ground called "Lu Planks"! I know, I need to really work on them

Although this time I did work on the pull ups/chin ups - I attempted them at level 12 assist and did 2 - but moved it back to 14 as it was too difficult. I listed them all at 14 for simplicity.

I was reading that book Lesplease recommended "Starting Strength" by Mark Rippetoe & Lon Kilgore. When she said it was very detailed she wasn't kidding! There are 63 pages dedicated to Squats, just under 40 pages to the Bench Press, 41 pages for Dead Lifts, 18 pages for the Press, 36 pages for the Power Chain and then extra pages of useful assistance information etc. Can you imagine 63 pages for Squats? It takes a bit to get through....I think dead lift problem "may" be taking the damn bar off the squat rack fully loaded - hard to use the best form pulling it over the two side rails - so I think I'll load it on the floor going forward. Any other suggestions?

Also, the book says "Gloves have no place in weight training, but if you insist be sure you get some that match your purse!" I laughed out loud!!

Off to a meeting today, may not make it to the gym, but I'm due for a day off. If I go it will be stady cardio only.

[fitoverforty]

Those pesky things, it must be subliminal - not a fan, but I know I have to do them!

No worries Lu, just keep trying them. Consistency (or stubborness, whichever you prefer ) is the key...even if you can only hold the position for a few seconds, just keep at it, everyday, and soon you will see improvement and you too will become part of the PLANK PATROL!! Ha!

God..if I laid on the floor & had handles u could deadlift me !!

LOL! THAT I would love to see I dont know how to deadlift anything, zip, nadda - can't do a single one. I am amazed every week, you just keep inching it up, really inspiring girl.....I am proud of ya!!

[swanso5]

you've got to make those chin ups harder or you'll nevert get there...going back to a comfortable wt is not a good idea...they movement has no reason to get stronger if it doesn't get an ever increasing stimulis...you don;t have to get whatveer ep range you set out to do..progress trumps here (wt increase, level decrease etc)

why wouldn't you load it on the floor???

post a video maybe for a look?

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

[ldematto]

OK - Back to level 12 assist on the chin ups - and regardless of reps I need to push myself to get stronger. Also on planks, I actually can do a couple holding for 30 secs, so maybe it won't take me that long to get to the 1 mniute holding pattern, I just need to REMEMBER to do them!

Swanso - as you might remember I go to Planet Fitness and they don't encourage deads:( So the only area that I can really do them is in front of the squat rack, where I've loaded the bar on the lower level rack and had to pull it over the two side bars. This is how I saw a few others do them and didn't think anything of it. I will definitely load the bar on the floor from now on as I can see now with the weights getting heavier how picking it up and over might be causing me some problems. The actual lift goes fairly smoothly and I feel very comfortable with form. In addition to all the advice you and others have given I've read all 41 pages of "How to do Dead Lifts" several times now from "Starting Strength"

Off to get hair done and then to the gym for weight training - then meeting Jean at 4 so I'll do some cardio then.

Enjoy your day!

[ldematto]

Today's Workout

WU=Warm Up Did 100 Jumping Jacks, then hit the floor and did 3 planks holding for 30 secs! Next I did 5 side planks (each side) holding for 5 secs - now that may not seem like much, but a few months ago I couldn't lift body off the floor an inch! Did some leg raises and glute kickbacks, no supine bridges today.

Squats (Rack not Smith) 125 lbs 1 x 5, then reduced weight to 115 for 2 x 5 (I know Swanso, reducing weight prob not good, but had good reason..I think-no spotter and I was teetering as I haven't done them for awhile so wanted to be safe)

Paired squats with Chin Ups 3 x 3 (12 assist vs 14)

Sumo Squats 3 x 10

Low Rows 70 lbs 3 x 8

Incline Flyes - 10 lb DB's 3 x 10 <--really tough! But increased from 7.5 lbs. that I did last time.

Incline Bench Rows - 15 lb DB's 3 x 10

Single Arm Rows - 45 lb DB's 3 x 5

Cardio at 4 with Jean - I plan to do HIIT of some sort.

[fitoverforty]

did 3 planks holding for 30 secs! Next I did 5 side planks (each side) holding for 5 secs

Way to go Lu!

[ldematto]

This afternoon I did 20 minutes on the elliptical, HIIT - while waiting for Jean. When she got there I did 20 minutes on the treadmill..very slow 2.7 mph but at 8 incline (figured I could work those glutes!

We did our leg raises, supine bridges and glute kickbacks - alos did antoher 3 planks holding 30 secs showing Jean how to do them. Also showed her the side planks - I don't want her getting off on the wrong foot like I did - I should've been able to do some pretty neat planks by now!

I just assisted Jean the rest of the time. She's doing real good, she lost 3.5 lbs the first week and feels good!

[oscarmadison]

i have a rug burn on elbow from doing planks! the mat i use and the sweat pouring off arms make elbows slip at the time planks kick in the trembling motions at the peak of the exercise

[ldematto]

i have a rug burn on elbow from doing planks! the mat i use and the sweat pouring off arms make elbows slip at the time planks kick in the trembling motions at the peak of the exercise

I hear ya Oscar!! It's amazing how your arms tremble doing those darn things, but sweat and slip? I'd like to be a fly on the wall But I can't believe how much better I'm doing than way back when - I wasn't able to pick own body up at all!!! I still can't do even one push up!

[fitoverforty]

Okay, first things first.....LOVE the new pics! you are lookin' great Lu, gosh! So fit and strong and sexy girl! You have so much to be proud of! And Precious looks adorable too!

I read your post on Swanso journal....Now, I don't know what ring pendulums are, but you ain't gettin out of planks that easy girlfriend!!
Maybe you can ADD some ring pendulums to your workout, along with your planks
As far as the pushup goes, maybe you could try starting out in the "girl" position, resting on your knees first, 'til you build up some strength in those muscles. I'm like you..I don't know why we can do some exercises really well, but falter at others. I couldn't deadlift shoe, but I can do pushups...I can't do squat with a BB, but I can do planks, isn't that odd? I'm sure there is some explanation, either it is different muscles being used, etc. but I know it is frustrating!
Have an awesome day girl....lookin' greeeeeaaaaaaatttt!!

[ldematto]

Thanks for the compliment but I haven't lost ANY weight in months! The pics don't show it but I did lose another inch in waist and 2 inches in bustline (that was ALL back, but at least I'm reducing something!) , but thighs are the same hubby says I look like a movie star - boy he must really love me! Ha!! I hope by the 23rd of Oct I'll be able to say I've lost that damn bulge around the tummy and a inch or two from the thighs - THAT is short term goal and will make me very happy!

I agree - it's really weird how our muscles work - but I think I'd rather have great core strength than be able to dead 130 lbs? Like Swanso (or someone I read) said, if you can't lift your own weight you have no business lifting weights at all! So, I'm going to go back start over again and really focus on planks, chin/pull ups and hopefully I'll be able to do some push ups someday. I'll take a look at ring pendulums too! I'll still continue to lift but I think I'll rachet back goal to increase deads until I get core in order. I was really pleased that I could get butt off the mat at all for the side planks, giving me a bit of encouragement that I could do better!!

No gym today, no workout, no cardio - need the day off! I went twice yesterday and I'm beat! I may sneak in a plank or two from home or try the pendulums though.

[fitoverforty]

I did lose another inch in waist and 2 inches in bustline

I can see in your pics, your tummy is tighter and waist is smaller, you just look so solid and strong!

hubby says I look like a movie star - boy he must really love me! Ha!!

That is SO Sweet!!!! He is absolutely right, of course.

Like Swanso (or someone I read) said, if you can't lift your own weight you have no business lifting weights at all!

yes, it was Swanso that said those fateful words. That is why last month I "started over" and focused more on the basics. The day I tried to do a pull up and could not lift myself was a real eye opener for me. I could pat myself on the back all day long about bench pressing 56lbs, but I could not lift own body. So......that is when I researched BW exercises and started doing the different styles of pushup, planks, squats, crunches, pull ups. Using body for the weights. I really think it has helped me strengthen, I measured this morning and have lost 1/2" in arms and chest but I am seeing more definition and tone in back and arms.
So I personally think it is a good thing to do, and you will only be strengthening your program and ultimately improving your weight lifting.

and hopefully I'll be able to do some push ups someday

Of course you will! I think you should try the pushups first thing after your WU ( ) before your arms are tired. You could try starting with your body in the "down" of the pushup position - on the floor, then "push up" from there, as opposed to starting in the "up" position and lowering down. Whatever you think will help you, that is just suggestion.
Keep at it Lu! Enjoy your day off!

[ldematto]

I just registered for an Active Yoga Class starting next Monday - it says "Increase your physical and spiritual power using ancient yoga techniques in an outdoor class overlooking the water. The class is a dynamic combination of energy, strength, focus and sweat!!!"

Sounds like just what I need!

I've never done Yoga before but I think this will help me meet short and long term goals. Can't hurt, right?

[ldematto]

Funny, Lynne I didn't see your last post when I was writing last post - we must've been writing at the same time!

I "started over" and focused more on the basics.

Exactly what I've got to do !

I think you should try the pushups first thing after your WU ( ) before your arms are tired. You could try starting with your body in the "down" of the pushup position - on the floor, then "push up" from there, as opposed to starting in the "up" position and lowering down. Whatever you think will help you, that is just suggestion.

Great suggestion - I have always tried starting at the top - hopefully starting down will help. Where do you put your hands? I noticed some folks today holding them wider than the shoulders? Any suggestions for beginner push ups would be welcome. I have done them on a bar on the Smith Machine - probably at 45 degree angle, was able to do those, about 10 at a time. I still have some pain in right arm, not even the cuff anymore?!?! Very strange.

[fitoverforty]

For the standard wide stance pushup I place hands just outside the width of shoulders (no...that's not me in the photo, ha! . In the "down" position you want your forearms to be a straight line. And from shoulder to elbow a straight line. Push up keeping your back straight, don't let it get "sway backed" (this is where the planks pay off!), don't lock your arms in the up position, then try to lower yourself down as far as you can, again keeping the back straight. Even if you can't complete one, just keep trying everyday, and keep up with the planks, you've already done great with them, so I know you will get this conquered as well!