Lu's Workout Journal

[ldematto]

Max heart rate would be 163 based on 220-57. The Treadmill posts something like 110-120 or 130 at Fat Burn and then there is a segment identified as Cardio...I think under 110 was "Warm Up".

Either way, normally HR is anywhere from 120-155 depending on level of intensity when on the treadmill. I have typically low blood pressure, not sure if that makes a difference.

Today was Cardio - 20 minutes on the Treadmill - 4 intervals at 7 mph, otherwise 3.5 mph, lowered for 5 minutes at 2 mph...didn't feel like a great workout - friend Jean came over to talk to me and I turned head/body to the left (still walking on the treadmill) and think I pulled some muscles in left shoulder/lats!..geesh!! I KNOW you should face forward, what an idiot! Oh well....

Tonight became certified in CPR.

[swanso5]

the fat burning zone is a myth

hence why not many are actually not fat...

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

[fitoverforty]

4 intervals at 7 mph

Awesome! You go girl!
Sorry about ur shoulder....don't let it get you down, sometimes crazy things like that happen, when and how you would least expect it. Just take care of it, try to work around it for the next few days

[Boss Man]

Congrats on the CPR.

Sounds like you've hoiked one or more of the Delts, Scalenes in the Neck, and possibly the Ascending Traps and Sternocleidomastoid.

I'd suggest using things like Cold compress and Icing, to help- the area, and if possible, limit driving for 2-3 days, because you might be moving the Neck quite a bit to watch for things while you driving.

[ldematto]

Sounds like you've hoiked one or more of the Delts, Scalenes in the Neck, and possibly the Ascending Traps and Sternocleidomastoid.

I'd suggest using things like Cold compress and Icing, to help- the area, and if possible, limit driving for 2-3 days, because you might be moving the Neck quite a bit to watch for things while you driving.

Now I need a medical degree I've got a call into an orthopedic guy for cuff....going to call a theraputic massage therapist who specializes in sports injuries, actually works with some well known sports figures. I defintely need to identify what's wrong and how serious it is if I ever plan to work in the fitness arena ...gotta be FIT first!!

Hard to put ice on that part of body (alone anyway) - but will keep movement to a minimum..have to

Hmmm..but didn't keep me from working out this morning. It was nice to go in the morning again! Although the Smith's (2 of them) and the Squat Rack were once again unavailable, but it worked out because that's where I do heavy stuff and I probably should take it easy until I know what's wrong.


Warmed up on the Treadmill - 10 minutes, steady at 3.9 mph incline 3

Front Raises 15 lb DB's 3 x 20, or 3 x 10 x 2
Side Raises - NOT GOING TO HAPPEN - Couldn't raise right arm....Rotator Cuff?!?!?
Combo Sumo Squat/Shoulder Press - 15 lb. DB's - 3 x 10
Front/Reverse Lunges - 4 x 10
Incline Press - 15 lb DB's - 2 x 10
Seated Row - 70 lbs. 3 x 8
Chin Ups 1 x 5 (12 assist)

EDIT - did 3 sets of 10 combination Romanian Dead Lifts/Front Row - 60 lb Bar <---highest weight available with out plates. I totally forgot I did them!

No Deads, No single arm rows.....

[Bonnie]

No deads ?..Im reading about injury, but I to can't follow boss mans words..what did u injure ? Hope u r better soon

[ldematto]

Opps - I should have said no "heavy deads" All Barbells were in use. BUT I DID do some deads with a 60 lb BB, combined with rows...I forgot ! I'll have to edit last workout!

left shoulder, lat area is experiencing some pain, the right always has..but that's defintely rotator cuff...won't really know what's up until I see a doctor. I seem to be having additional problems since I increased weights to 150 lbs..was ok at 140lb...who knows!

[swanso5]

deadlifts actually strengthen rotator cuffs as you need to "pack" thre shoulder girdle so i'm almost positive that's not the problem...it's on going

there are no bad exercises really, just exercises done badly

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

[ldematto]

I haven't given up deads, still love them and am feeling I'm doing them right...

[swanso5]

generallt they are shit for sure but what if you need bigger forearms with detail for body building? then they can be somewhat useful...and the neck harness for gridiron and mma athletes is almost essential

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

[ldematto]

Wow - just got back from the gym equipment store - very exciting!

So far this is what I plan to purchase for home gym:

Cybex Pro Plus 3 Treadmill
Cybex 750 AT ARC**
Hoist PTS (Smith/Squat) Really cool! Simple but very functional, can't describe it though - not typical Smith, much more flexible!
Cybex FT-450 with Chin Up Bar with Extra 7 ft bar for totally free Squats/Presses
Urethane DB - 5 -50 (10 sets)
Urethane Plates 2 2.5lbs,4 5 lbs, 4 10 lbs, 2 25 lbs and 2 45lbs
Benches, Racks etc.

** I had no plans to get an ARC, but instead of an elliptical that's what I will be getting. It's really multi functional and this one has 20 levels, and 3-5 or something like that is a replica of an elliptical but less impact on the body. I loved it!

I already have Swiss Balls, Foam Roller and actually a bunch of other things (but old) that I may be able to use 1 or 2. Funny that I have 2 Swiss balls and can't get body to cooperate yet! :) YET is the operative word!

Now I need to go get certification! Looks like I'll go ACE or NASM, will contact both tomorrow!

I was going to go to the gym afterwards but was too excited and just drove right by! I'll make it up tomorrow!

[swanso5]

Hoist PTS (Smith/Squat) Really cool! Simple but very functional, can't describe it though - not typical Smith, much more flexible!
Cybex FT-450 with Chin Up Bar with Extra 7 ft bar for totally free Squats/Presses

not sure you need both of them...the first one does what the second one does and more from what i can see

that's a squat rack on the end of the pts isn't it? not a smith?

also the main supports go up and down don;t they to allow for multiple bar hts?

[ldematto]

oops, the extra 7 ft bar was for the Squat/Smith Combo.

The Hoist PTS is a box, like a Smith and Squat Rack, it's the dual action one, not the Hi-Lo Pulley Option - the bar is attached (like Smith) with Multiple Bar heights and safety. The difference is the attached bar can also move up/down and then from front to back, so is more free standing but with the safety in place (no need for spotter) but allows movement with the exception of moving right to left? Does that make sense! It's hard to see in the picture at the site. Anyway, the extra bar is for anyone who would want total freedom, plus I'm not getting any solid BB's.

The FT450 is more of a Multifunctional Trainer with cables and 2 weight stacks each 170 lbs. (Great Video on Cybex web site) - allows for working your entire body. If I could only get one thing this would be it!

DB's up to 50 lbs. BB for more weight, FT 450 doubles but is different, allowing for preferences.

Should I get an Olympic Bench Press?

[swanso5]

sort make sense...is the bar attached like smith in hat it can't be taken and used as a stand alone bar?

[ldematto]

is the bar attached like smith in hat it can't be taken and used as a stand alone bar?

Yes - can't be removed, but goes up/down/backward and forward. Really cool! As close as free standing as you can get but with side to side stability.