Work In Progress - FitoverForty

[fitoverforty]

Todays workout:

HIIT treadmill
WU - jumping jacks
6 intervals
1.5 min. @ 5.0 mph / 30 secs. @ 9.0 mph
5 min. slow
20 min. steady @ 6.0 mph

Felt good. The fast 9.0 is beginning to get a bit easier, still hard but I'm handling it better.
Have a great evening!

[Bonnie]

Ooooh, uve done ur fist " 6 " intervals ..mine is in the morning..lol..if u dont hear from me, means they carried me away in a stretcher

[ldematto]

Bonnie - now you sound like me!! Pick me up off the floor please....I'm still at the 3 intervals since I took such a long break - I'll catch up, maybe next round!

Lynn definitely has an advantage on the HIIT - running is second nature to her! Like a gazelle she is!

Keep up the good work - it's looking good on you!! :)

[Zappafrk_65]

Your doing great.. I've started adding plancs to work out.. is there a site showing the diferent variations one can do, or do you just modify these on your own ? ..

[fitoverforty]

Thanks! I started out with just the basic front plank, on elbows & forearms, back straight, legs straight and tried to hold that for as long as I could. Then I started variations with holding each opposing arm & leg out straight (right arm, left leg, then switch) and that was tough!! (still is!)
You can YouTube plank variations or just "planks" to get some great ideas. Side planks, side planks with a row. Front planks with a DB kickback ( favorite ). Side swipe planks (suggested by Lesplease): Front plank position, stack one foot on top of the other, then swing that leg out and back, try to do 10 swipes per leg. Another one is front plank with a leg raise (straight up, keeping leg straight) again try for 10 each leg.
Per Swanso's advice, I don't even do ab crunches anymore, replacing them with planks and ab wheel rollouts - <- killer!! If you have never tried the ab wheel rollouts, I would encourage you to invest in one - nothing fancy just a wheel with a bar through it that you can use. Here's a video demo: http://www.youtube.com/watch?v=9drX2Ut0 ... re=related" onclick="window.open(this.href);return false;

they don't call me the "plank ho" around here for nothin' LOL

[Bonnie]

Ha !! I tried one of those side swipe things..dont think leg is made to move that way Though maybe I'll give it another go soon

[fitoverforty]

Yeah, it felt awkward....but I thought it was just me I like doing the plank w/leg raises, it is still hard, but doesn't feel like I'm gonna throw out hip!

[fitoverforty]

Todays workout:

1x10 Burpee/pushup/star jumps
1x10 Burpee/star jumps
1x20 1/4 turn rotating jumping jacks

7 pullups
2x6x 68.5 lbs seated bench press
3x8x 81 lbs. deadlifts
3x8x 81 lbs. seated rows

3x8x 81 lbs. lat pulldowns
paired with: 3x12 Incline Wide Pushups

3x10x 56.5 lbs. Facepulls
paired with: 3x10 Diamond Decline Pushups

2x12 leg lifts
3x10 reverse crunch

2x12x2 front planks w/leg raises

OMG!!! I have PLANK ELBOW!!!
(rough skin patches - like a callous on each elbow)!!
at least it shows I'm working hard!! no pain - no gain

[oscarmadison]

good I'm doing em right, i too have plankalouses.

[Nokie173]

good I'm doing em right, i too have plankalouses.

I guess i'm not doing enough since I only have crack ELBOWS... No callous yet....

[fitoverforty]

Todays workout:

HIIT treadmill

6 intervals
2 min. @ 5.0 mph / 1 min. @ 8.0 mph
5 min. slow
20 min. steady @ 6.0 mph
really tired the last 10 minutes of the steady run....that extra interval is killer!!

have a great day everyone!

[Bonnie]

Hehe, I can honestly say I'm NOT all hyped up about todays cardio...suppose I shoulda read this after I was done !!!

[fitoverforty]

Bonnie I won't lie to you, that 20 minutes was the absolute LONGEST 20 minutes of life!!! But that may have been partly fault from not eating enough yesterday. I had only had a bowl of oatmeal, and a grilled fish lunch, then it was almost 6 hours later - without eating anything else - that I did workout. So I know I was a little low on energy going into it.
In fact by the third interval, I knew I was in trouble! But I'm too stubborn to quit So I struggled through, but made a mental note from now on, EAT more to have more energy! You'll do fine.

[fitoverforty]

Still feeling a little tired today.
Ate a bowl of oatmeal for breakf. / 6" tuna sub on wheat for lunch / and here i am again 6 hours later doing workout on an empty tank
I need to get more organized with snacks at work - didn't have any today and I'm really feeling the lack of energy in workouts.

Todays workout:
WU - 20 jumping jacks
7 pullups
2x10 side lunges
1x10 Burpee w/ pushup
1x10 Burpee

3x8 Lat pulldowns @ 81lbs.
3x8 Seated Rows @ 81lbs.
started doing deadlifts & noticed the cable had slipped off the pulley, and had rubbed & damaged the cable cord, so I will have to that before doing any more.
3x10 Facepulls @ 48lbs (had the weights set wrong - wondered why it was so easy! should have had them at 56 lbs.)
1x10 Incline pushup
1x10 Decline pushup
1x10 Wide prone pushup
3x8 Bench Press - 61 lbs.

1x10 ab wheel rollouts with 5 right curve & 5 left curve
2x10 ab wheel rollouts regular

[Bonnie]

then it was almost 6 hours later - without eating anything else - that I did workout

Huh ?..Good grief, I had piece of toast, peanut butter n honey & banana got to the gym to realize id forgotten shorts !! Ugh, had to walk a mile back home to retrieve them, cursing a good portion of the way.Grabbed a handful of almonds & an apple to eat on the way back, did the cardio & tummy was growling when I was done..Id FAINT if I tried doing cardio without food..yes do eat before hand please, by the way, what is the best thing to eat after this type of cardio ?..Or is a protein shake advised ?..