Lu's Workout Journal

[ldematto]

I guess I need to regroup and get on a safe track, not fast track - just last week, or when I did 140 lb deads I felt so strong, like I could lift 200 lbs! Then this time kaputz!

I should get back to WEights M-W-F, Cardio Tu/Th/Sat - Sunday Off.

THEN, I really need to watch what I put in mouth - because I should be skinny by now with the exercise program I've been on - must be the food!

P.S. I'm going to try to get an appointment for a full body deep tissue massage tomorrow.....for birthday Get all the kinks out of body

[swanso5]

post your entire program for a looksey

[fitoverforty]

Happy birthday Lu!!! Enjoy your day!!

[Bonnie]

Yessssssssssss Happy Birthday u, enjoy ur day, dont lose all ur kinkiness, ur hubby might need some of it still

[ldematto]

dont lose all ur kinkiness, ur hubby might need some of it still

LMAO! I'm sure he would agree!

I'll post exercise and food plans soon for critique!

[ldematto]

OMG! I just had the most fabulous 90 minute (actually I think it was a whole 2 hours, maybe a birthday bonus!) deep tissue massage! I made an appointment for next month too! Definitely something I can get addicted too! I've been to many places for massages, this guy was the absolute best!! Wow!!

Before massage I hit the gym - here's workout.

Treadmill - 20 minutes, steady at 3.9 mph, 0 incline - Was planning to just warm up for 5-10 but it was all over before I knew it at 20.

Squat Rack was busy (once again) I wanted to do deads first thing but oh well

Combo Squat, DB Shoulder Press 15 lbs. 3 x 10
Chin Ups - 3 x 5 (12 assist) 2 were very difficult otherwise I'd try 10 assist.

One Arm, One Leg Dumbbell Row 40 lbs. 3 x 5
Sumo Squats (no weight) 3 x 10

Romanian Dead Lifts - 150 lbs. 3 x 5 (last couple were tough, I really need to do them first!)

Seems like I did more than that, but can't remember anything else.

Food

Raisin Bran Cereal (1 cup) with Fat Free Organic Milk - with scoop of Protein Powder (before Workout)
After Workout had Protein Powder with 8 oz of water

Before Massage had Yogurt with Almonds (around 18
After Massage had Salad with Low Fat Cottage Cheese, tomaotes, cukes, 1 hard boiled egg, sprinkled with salad fixins (craisins, sunflower seeds etc) and Low Fat Rasberry Walmut dressing (Newman's, I love it!)

Of course Water, Water and more water!

Hubby making Fish Dinner tonight, not sure what else, but veggies and salad probably.

Then off to Yoga (ugh!) will probably have a snakc of Low Fat Cheese and a few almonds before going to bed.

Doesn't sound like enough food!

Thanks all for Birthday Wishes! It's nice to be at this age and feel like I'm in the best shape of life, even though I still have a ways to go! Thank you all for your part in helping me get here.

**EDIT** Yes I forgot something! Mat Exercises of course!

Leg Raises - 3 x 10
Supine Bridges 3 x 10
Combo Quadruped Circles with Glute Kickbacks 3 x 10

I received the book "Core Performance" by Mark Verstegan - if you can get past the authors, I am wonderful, look what I've done and who I know portion - the book has lots of good stuff in it. For example the "quadruped Circles" are something I've been doing with glute kickbacks but didn't mention (I think I described it once) becasue I didn't know what to call it!

[Boss Man]

Have a great day. You deserve it. You are a very endearing Lady, and a truly genuine, warm and incredibly likeable person.

You certainly have helped to add colour, diversity and a unique prescence to the site, we all benefit from .

Yes you can be proud of yourself, for your acheivements, but most of all for being the person you are.

[swanso5]

what's the 20min warm up on the treadmill all about?

[ldematto]

20 minute Warm up on treadmill was a mistake - I was watching a TV show for a change, NEVER do I watch TV, EVER - but it was really funny and I forgot to get off the machine!

For dinner tonight I had scrumptious haddock cooked with tomatoes and onions, a few olives and various seasonings. Brown Rice, and asparagus. This was after Yoga Class...what a workout! I definitely need to get rotator cuff fixed, we did "flip the dog" and when I was holding prone body up, with one leg extended with left arm I was ok - I had NO strength to hold me up with right ( problem side) - How can I row 50 lbs, and dead lift 150 lb's and not be able to hold myself up at all. No wonder I can't do a push up.

I forgot that Yoga was tonight - this was some day for me. The treadmill, weight training, 90 minute deep tissue massage and then 1 1/2 hours of Yoga - think I went a bit over the top? Ya think? I may not make it to next birthday if I keep this up!

[Bonnie]

an hour & a half of yoga ?..is that normal ?

[ldematto]

an hour & a half of yoga ?..is that normal ?

I guess, it's all new to me

[ldematto]

Today meeting Jean at the gym - will do steady cardio only - body is in the hurts!!

[ldematto]

Cardio Treadmill at 3.9 mph 25 minutes, incline 4

Food Today

Weetabix - 2 bisquits, with 1/2 cup fat free organic milk - tbls of organic honey - 2 cups of coffee w 1 splenda, teas of fat free coffeemate.

Yogurt - 18 whole almonds

3 oz Chicken Breast - 3/4 Cup of Spinach - 1/2 Cantalope

Low Fat Cottage Cheese (4 oz) - 18 Whole Almonds - Protein Shake (Chocolate) made with 8 oz of Fat Free Milk

Salad, with 3 oz grilled chicken breast, tomatos, cucumbers, 1 HB egg, salad fixins (craisins, sunflower seeds etc) - 2 tbls Low Fat Rasberry Walnut Dressing ( I just love this salad! )

Weight Watchers Almond Nut Crunch Bar

4 16.9 oz bottles of water.

[ldematto]

Swans05 - You asked that I post entire program....I guess since I already post workouts, I thought you meant food consumption - were you looking for a full weeks projection of what workout program was going to be or am I on the right track?

[swanso5]

it would be easier to just log it asll in 1 post - food and training...food probably doesn;t change so much so donl;t need everyday for that