Lu's Workout Journal

[ldematto]

Took yesterday off - but got a bit of a workout hauling stuff out of Mom's house and cleaning it, getting it ready for sale. Lot's of steps....but of course I never feel I get enough if I'm not at the gym.

Anyway - here goes proposed weight program. I think it is best to put a plan together, as I have a tendency to wing it. Sometimes I need to deviate from the plan depending on how busy the gym is but here goes"


Monday

WU- 50 Jumping Jacks followed by leg raises 3 x 12, Supine Bridges 3 x 10 & Quadupled Glute Kickbacks 3 x 10
Dead Lifts 3 x 5 - Currently at 150 lbs
Single Arm/One Leg Rows - 3 x 5 just started this combo with 35lbs vs 50lbs, but will increase to 50 (current Single Arm alone weight) over time
Lat Pull Down - 70 lbs, 3 x 8 paired with Combo Squat Press 3 x 10
Seated Row 3 x 8 (70 lbs) - paired with modified Push Ups (amt and type TBD)

Tuesday

Treadmill, 5 minutes at 3.4 mph, 3-4 intervals at 6.8 mph, 5 minutes at 2.9 mph, remainder at 3.9 mph (I'm not sure I understand what this is suppose to be after reading Bonnie's and Lynne routines)

Wednesday

WU - Same as Monday
Squats - 150 lbs 3 x 5
Combo Romanian Dead Lift/Bent over Row (50 lbs) - 3 x 10, paired with Combo Squat/Shoulder Press 50 lbs. 3 x 10
BB or DB Press - 50 lbs (depends on Rotator cuff issues, planning to go to an MD) paired with Chin ups 3 x 5 (currently 12 assist) These do not hurt shoulders

Thursday

Cardio - Same as Tuesday

Friday

WU- Warrior Lunge Stretches, Squat To Stand and Supine Bridges, Prone & Side Planks
Front/Reverse Lunges - 20 lb DB's 2 x 12 x 2
Single Arm DB Rows - 3 x 5 50 lbs paired wtih DB Incline Bench Press - 20 lbs 3 x 8
Face Pulls - 3 x 8 (not sure weights yet, haven't done them before) Paired with Wood Choppers 3 x 8

Sat

Cardio - Steady, possibly power walk (outside vs gym on good days)

Sunday - Off

Food is pretty much the same most days.

Protein Shakes on Workout days

Breakfast is either whole grain cereal, weetabix, egg with toast and fruit or just a protein shake

Mid Morning Snack Yogurt and almonds

3 oz chicken breast, veggie and salad - sometimes tuna & cottage cheese,in salad instead of chicken breast- salad normally contains HB egg

Afternoon Snack - Cottage Cheese and almonds (Cottage Cheese is Low Fat 4 oz snack box)

Chicken or Fish with veggie and salad - occasional sweet potato or brown rice

Weight Watchers Almond Nut Bar is treat, but don't alwasy have one. Sometimes I'll have a yogurt and almonds before bed.

Water, water and more water!

The above is what I eat when not tempted by summer outings, birthday parties etc - should be able to stay on track now...it doesn't look like enough food, I haven't tallied it up in awhile.

Troy (or anyone else) I welcome observations and suggestions. Thank you!

[swanso5]

- foam roll pre workout
- instead of all glutes then deads do glute x 1 exercise, deadlifts x 1 set, glutes, deads etc alternating the glute exercises...do this from your 1st deadlift warm up set
- sa/sl rows is a "light" exercise so should be done for higher reps...sets of 5 is a basic strength exercise so use a basic strength movement...i'd swap with seated rows
- i'd also swap push ups and squat presses...squat presses are a finisher really
- cardio days seems right
- pair glutes with squats like you did deads
- you don;t need squat presses twice in the same week, sub them out of 1 day
- also your doing high rep, compound exercises before strength movements (combo's before db press/cu) not cool, swap those pairs
- no bb press for goodness sakes
- again pair glute actiovation with lunges doing left leg glute, left leg lunge, right leg glute, right leg lunge as they should get you puffing so it will give a breather in btw legs
- weetbix, toast and fruit - far too many carbs here...whaen is workout time?
- not a fan of yoghurt...to get 10g of protein you need to have 20g of sugar...so if you're going for 20g protein then that's 40g sugar on top of the 40 - 70g you've had at breakfast...solid protein and fruit
- if not trraining before dinner then no rice/potato
- more sugar before bed?
- don;t worry the amount of food, get the choices right first


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

[ldematto]

Phew - lot's of info - thank you! I'll need to print and digest - then try to put it together with your recommendations. I may post it again to make sure I've understood you if you don't mind taking another look? This is when I wish you were a phone call away

Hmmm..the yogurt I eat only has 3g of protein but 6 g of sugar - guess it makes no sense.


I don't have Weetabix AND Toast together, but are you saying don't have a cereal OR weetabix with any fruit EVERY morning, maybe only weight training days?
I have been a bit screwed up since work ended as I don't go to the gym at 5:30 AM anymore, I probably need to get back to that to be consistent., or at least the same time every day if possible. It's normally after breakfast though, between BF and first snack.


The SA/SL exercise at 35 lbs I can do higher reps, - is that ok? At 50 lbs it might be tough as it has been a strength exercise for me increasing weight at low reps.

I need to get to work on revisions now.
Thank you !

[swanso5]

if your yoghurt only has that in it then it must have a ot of other shit in it you don't need

if trying to drop wt then i'd opt for a "protein" breakfast with some fruit and save the weetbix OR toast for post training meal

as i said anything that requires a lot of stability (anything on 1 leg for instance) is not a strength exercise...just because you do something for 5 reps, a basic strength rep range, doesn't make it a strength movement...so yes increase the reps for those and the wt if you need to

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

[ldematto]

Ahhh..I see, I only just started doing the one leg part of that exercise, before it was just a single arm row. Should I go back to the Single arm row or do you think the one leg piece adds to program? I'm trying to improve stability.

I get the protein shake before workout and weetabix/cereal/oatmeal, etc., AFTER workout, and I pretty much don't eat potatoes and rice much anymore anyway. But you don't like yogurt OR low fat cottage cheese, both which I use as snack meals, morning and afternoon with almonds. Any suggestions for those meals? I pretty much eat protein, veggie and salad for lunch and dinner. I have to admit I'm pretty full most of the time, I have a hard time eating anything in the evening, that's why I've eaten Yogurt - easy to eat, not very filling. Course I battle a hubby who tends to snack on "junk" most evenings - that makes me NOT want to eat anything! But I do indulge in that Weight Watchers Ice Cream Bar....... weakness:(

You would think after all this time and all the advice I've gotten here I'd have it right by now

[ldematto]

I checked all the yogurts today and found the one I eat is pretty good. It's Light & Fit, 60 calories 0% Fat, 10 g carbs (all others had more!) only 3 g protein and 7 g sugar - it comes in 4 oz packaging.

The cottage chees is low fat (2% milkfat) 4 oz container, 6 g carbs, 11 g protein and 4 g sugar.

As far as portion control it really works for me, I just need to reduce the number of almonds I eat - when I don't have the 100 calorie packs, I tend to dip too deeply into the almond bag.

Had a great workout today! Changed Monday routine to Swansos suggestions, minor modifications:

WU - 50 Jumping Jacks - 2 x 10 leg raises.

Dead Lifts 150 lbs, 3 x 5 alternated with 2 x 10 Quadruped Glute Kickbacks and 1 set of Supine Bridges x 10
Seated Rows 70 lbs 3 x 8 paired with Combo Squat Shoulder Press 3 x 10
Lat Pulldowns 70 lbs. 3 x 8 paired with modified push ups 3 x 10 (Smith Machine Bar at 45 degree angle)
Single Arm/One Leg Rows - 35 lb DB's 1 x 10, Single Arm Rows 35 lb DB - 2 x 10 x 2

Stretched and done.

How's that Swans05?

[ldematto]

Hi Allison! You're not the weirdo, silly girl! :). I need to find a store that has more variety, I'm happy to try different things that will be better for me. Thanks for the suggestions!

Swanso - I forgot to record it, but I did work with the foam roller, especially shoulders/cuffs (the one you told me to do) prior to workout. I need to get better at it. I'm thinking I would like to do them at home just before going to the gym, it will allow me more room and less embarrassment!

[swanso5]

Dead Lifts 150 lbs, 3 x 5 alternated with 2 x 10 Quadruped Glute Kickbacks and 1 set of Supine Bridges x 10
Seated Rows 70 lbs 3 x 8 paired with Combo Squat Shoulder Press 3 x 10
Lat Pulldowns 70 lbs. 3 x 8 paired with modified push ups 3 x 10 (Smith Machine Bar at 45 degree angle)
Single Arm/One Leg Rows - 35 lb DB's 1 x 10, Single Arm Rows 35 lb DB - 2 x 10 x 2

use this order:

kickback/bridge, deads
seated row /push up
pulldown / squat press

you don't need 2 or even 3 row variations but i'd pop in another upper back movement like a face pull, scarecrow or something and also we need a single leg movement

for stability do a single leg movements (lunges, step ups etc)

ww.uponlinetraining.com

[ldematto]

Today's Workout

Due to taking 2 days off and still stiff I decided to do some steady cardio first - 20 minutes at 3.4 mph, double paced - very brisk walk, swinging both arms - felt really good. HR was around 118-120 which for me is fat burning.

Foam Roller Exercises especially shoulders with arms fully extended over head.

Gym was very busy (3:30 PM) so planned routine could not be done. I really need to get back to morning workouts. Had to bring nephew to a job interview - he got the job!

Squat and Smith Machines busy....so

Romanian Dead Lifts with 60 lb Bar 3 x 10 paired with Front/Reverse Lunges 3 x 10 (Snuck 3 x 10 Sumo Squats in as well)<--I just love doing them!

Single Arm Rows 35 lb DB's 3 x 10 - Lower Weight, increased reps......

I'm not sure what this is called - 15 DB's in each hand - holding on front thighs, then one at a time bringing hand/arm up in front (holding straight out) to shoulder level. I did 3 sets of 10 x 2 - or I guess 3 sets of 20 - If it makes sense at all please let me know what this called? I watched someone do them and thought they would be a great add to workout.

Shoulder Press 2 x 10 (15 lb DB's)

I tried to do some Lat Pulldowns but I was beat and left after 5 reps. at 70 lbs. I feel I need to listen to body - it said No!!

I'm skipping Yoga tonight too

[ldematto]

Thanks Lesplease! I really liked them! I'll try the lateral rasies too!

[swanso5]

HR was around 118-120 which for me is fat burning

not quite Lu

[ldematto]

That's what the machine says....if not, tell me what is?

[Boss Man]

Target Heart rate 220-age.

Fat Burning zone, (alledgedly), THR x 60% - 70%.

In reality those two percentages in the calculation could be increased by roughly 10-15, which might be more accurate.

[fitoverforty]

some of the reading I have done shows a woman's target heart rate is 226-age.

So, that puts your maximum heart rate at 169

fat burning zones are somewhere between 55%(mostly for persons not in shape) and 85%(more fit people - like you are)

so at 55% heart rate is 93
and at 85% heart rate is 143.7

so I would think you could safely burn fat keeping your heart rate anywhere between 135 - 140.

[Boss Man]

220-age is a standard figure. Some might see fit to adapt that slightly for Women, which is obviously so, as you've read as such, but in all reality I think it's probably an unnecessary alteration in this instance, and just confuses the issue regards the calculations, when they can be kept straightforward for both genders.

Saves people having to remember if 220 is for men and 226 for Women.

Not juding what you said, just giving a humble opinion.