Lu's Workout Journal

[fitoverforty]

hubby told me I'm looking good and hasn't been this flat in a long time! :)

Woo Hoo!!! You go girl!!

Salad, Romaine, 1 sm. tomato, 3 inches of cucumber, 4 oz Low Fat Cottage Cheese and 3 oz Tuna (packed in water of course) topped with 2 tbls salad fixins and 2 tbls Balsamic Vinaigrette dressing.

That sounds awesome!! Yummm!

[ldematto]

Today - A short one - Workout Buddy was here and he didn't have much energy so we talked....maybe I'll pick it up again later, or the gardening I do today will make up for it.

Warmed up with 50 Windmills
Low Hurdle Step Overs Combo F/S/B - 2 sets of 30
Single Arm Rows - 3 x 10 - 30 lb DB's
Posterior Delts - 3 x 25 - 5 lb DB's

Bosu Ball Balancing in between sets- also held 5 lb DB's and place arms out straight shoulder height, brought down to hips and back up again x 10 - very hard for me with rotator cuff issue...I'm thinking using low weights it might add strength. I really should ask the PT.

Have a great day!

[ldematto]

Taking today off instead of Sunday - planted a ton of flowers yesterday - definitely got a workout!

[Noosk]

I hear ya! I was cleaning up the veg patch on Friday and I defo got a workout from it! reminder to self: PLANT SOMETHING!!!!!!!!!!llol

[swanso5]

the knee/hamstring thing from awhile back, are you locking out on the way down or just when your standing up?

what are you doing for the shoulder at the moment?

[ldematto]

the knee/hamstring thing from awhile back, are you locking out on the way down or just when your standing up?

what are you doing for the shoulder at the moment?

Swanso!!!! Nice to see you - I hear Congratulations are in order!

Good timing for the knee question as the last couple of days left knee in particular has been bothering me more - last night I noticed there's swelling above the knee Anyway, I lock knees when I stand up, not going down.

As far as shoulder - I went to get second opinion nad surgery was not an option (which was what I thought anyway) because I'm not in a great deal of pain, more a weakness. I'm doing exercises as prescribed (the ones I mentioned way back) 2 - 3 times a week, taking ibprophen when it gets sore, but the doc said to keep weights low...and I'd know if I was lifting too heavy by the pain it would create. So I guess I'm thinking I need to accept that weights utilizing shoulder will be limited. Do you have any thoughts on it?

Good news is that I continue to look better and am finally back to losing weight...regular workouts and food is good and clean, so as of today I've lost 8 lbs since March 29th. I've got 10 lbs more to go! Then re-evaluate But knee is definitely causing me some concern...

[swanso5]

not sure on the knee but it's often a case of not enough hip mobility and glute activation...ankle mobility can also be an issue

i forgotten what the shoulder diagnosis was but i'd still work on thoracic extension and rotation as well as scapula positioning (lower traps, serratus) and middle back muscles

[ldematto]

I do those low hurdle step overs a lot.. I need to check back through thread and see what the other exercises were that you recommended. balance has improved a million percent since I started - but the doctor said I couldn't do push ups because scapula's??, weren't working right? Hard to explain.....but anyway he has me doing something akin to shrugs in a plank position. He said to do them a few months... I'm actually doing them laying prone on the Swiss Ball....I remember when the Swiss Ball, as innocent as it looks, was biggest enemy - I couldn't do anything on it, so I'm trying to overcome that.

Some of these exercises I don't list in daily journal because I really don't know what to call them! :)

[ldematto]

Today's Workout

Warmed up with 50 Windmills
Low Hurdle Step Overs (Combo F/S/B) 3 x 30
Bench Press - 3 x 10 - 75lbs - I'm thinking these are a no, no with rotator cuff....um forgot
Flyes - 3 x 15 - 5 lb DB's (Still light weights)
Seated Row - 3 x 12 - 70 lbs
Combo Squat, Curl, Shoulder Press - 3 x 12 - 8 lb DB's <--due to shoulder press, need to keep light.
Lat Pull Down - 3 x 10 - 70 lbs.
Tricep Ext. 3 x 10 - 10 lb DB
Hip Thrusts - 2 x 12
Glute Kick Backs 1 x 12 x 2

Basu Ball Balancing between sets - 3 sets with 5 lb DB's, front rows 15 reps.

Food today

1)4 oz Yogurt, flax, sunflower seeds and walnuts (not even 1/4 c combined)fresh strawberries
2) Egg/Egg White Omelet with green/red peppers, mushrooms, onions and brussel sprouts - 1 slice multi grain bread with tbls Nat PB
Worked out

3) Protein Shake with Almond Milk and fresh strawberries/1/2 Protein Bar

Planned meals for the rest of the day:

4) Salad, with Dumatos (yum!!!) 4 oz LFCC, Cukes, salad fixins
5) 92% Fat Free Hamburger with 1 cup cooked veggies (mixed)
6) Something - not sure what yet

Have a great day!

[swanso5]

i'm pretty sure that exercise are plank plus for your serratus but i'd rather have you do them on the floor to make sure you're really getting them

search youtube:

serratus - scapula push up (same thing you're doing now sort of)
low traps - prone trap raises, ytwl
hip mobility - split stance adductor mobiloisations, lateral squats, knee to knee stretch
ankle mobility - wall ankle mobilisations, knee break ankle mobilisations
thoracic - foam roller thoracic extension, rib rolls, side lying thoracic rotation
glutes - supine bridge, bird dog, mini band side steps, side lying clams, isometric wall march, hip thrust, pelvic tilts

[ldematto]

serratus - scapula push up (same thing you're doing now sort of)

Yes, that's the exercise he wants me to do for a few months. And you are right, I should do them on the floor. Thanks for the other suggestions, I'll look up the ones I don't know.

Skipped yesterday - was wiped.
Today was on the treadmill this AM, 4 intervals, 5 minutes slow then 20 Strong and steady. Was suppose to have a guest at 3 PM today do work with weights, but he wasn't feeling well. I will probably wait and do weight training in the morning.

Hope all is well with everyone.

[fitoverforty]

It's Idol night! Are you going to do a bike or treadmill or elliptical workout while you watch it? I wish treadmill was near t.v. I think that is a great way to sneak in an extra workout without it feeling like a workout.

[ldematto]

It's Idol night! Are you going to do a bike or treadmill or elliptical workout while you watch it? I wish treadmill was near t.v. I think that is a great way to sneak in an extra workout without it feeling like a workout.

Darn~! I should've done weights this morning and treadmill tonight! Well, maybe I'll run on the treadmill anyway. With me not working I have the hardest time knowing what day it is! LOL

[Nokie173]

Thanks for dropping by journal and supportive me! How's your Idol last night??

[ldematto]

Ok - didn't do weights or the treadmill last night during IDOL - what a GREAT night - I like them all at this point! Aaron is really doing well, he's lost some of that 16/17 year old awkwardness and he's got one hellava voice! Crystal is sooo good, and Casey is great when he does ballads, otherwise I don't like him. I think Mike or Siobahn are going home I like them too, but someone has to go I think Lee is good too, but don't think he's a top contender. I feel like I missed someone

Anyway BIG NEWS today for ME~! I broke the 170 mark - weighed in at 169 this morning! Now I can start the real countdown. Yeah!!! That's 9 pounds since March 29th. It's the next 9 lbs I'm really worried about, but I think I've tweaked diet enough to get there! I'm sooooo excited! I've been here before, even lower (I think I hit 167 about 6 months ago) but this time I'm going all the way! When (not if) I hit 160, I'll re-evaluate to see if 155 or 150 should be next goal or if 160 is the right number for me.

Today's Workout

Warmed up with 50 Windmills - I really like these
Low Hurdle Step Overs - F/S/B - 3 x 30 (10 of per set)
Squat/Curl/Should Press combo - 3 x 12 - 8lb DB's
Single Arm Rows - 3 x 12 - 30 lb DB's
Posterior Delts - 3 x 25 - 5 lb DB's
Incline Flyes - 1 x 12 - 5 lb DB's (was interrupted by the phone and forgot I didn't finish
Chin Ups - 3 x 10 - (10 Assist)

Bosu Ball Balancing in between sets.

I did 2 push ups!!!!! Was on knees with feet in the air - much easier...then did a variety of Swiss Ball exercises, Bridge with Seat Drop, Bridge w/bar moving side to side for obliques, Basic Roll outs, Pelvic Tilts and just sitting on knees on ball and trying to hold steady. Trying to work on core.....

workout buddies cousin who worked for a Chiropractor came over today. she said she'd like to become a Personal Trainer. She's going to get the N.A.S.M. program and then we can study together! Definitely the kick in the butt I need! I'm soooo excited - I hope she means it :) It's no fun studying alone Anyway, keeping fingers crossed!

Good day all in all :):) Have a great one !