Lu's Workout Journal

[feelin-great]

Ha~! Good point! But I always carry her in *left* arm....so when she lays bonelessly on her back in the crook of arm I can rub her little spoiled with right - she's so cute!

LOL! Sounds like me and dog a little spoiling never hurt a good dog

I hope your arm feels better!

[ldematto]

LOL! Sounds like me and dog a little spoiling never hurt a good dog

I hope your arm feels better!

Nothing like unconditional love from and for your pet - along with exercise and good food we'll live forever!

Today's Workout
Sprint 8 Program on Treadmill - 8 sprints, 20 minutes. Additionally since I missed yesterday I did some weight training.

50 Windmills with 3 lb DB's
TriCep Ext with 8 lb Medicine Ball - 3 x 20
Posterior Delts - 3 x 25 - 5lb DB's
Medicine Ball Oblique Toss - 3 x 20 - 6 lb Medicine Ball - Had 2 workout Buddies with me today
Reverse Linges - 3 x 12 - BW
Single Arm Rows - 2 x 10x 2 - 35 lb DB's
Chin Ups - 3 x 10 -With 9 Assist - last time I was only able to do 8 reps at 9 Assist - felt good!
Push Ups - 3 ~!

Bad News -I had a rude awakening yesterday. I finally looked at the progress pics hoping to share, but they were AWFUL~! Pictures don't lie so I've got a long way to go!

Good news - Today was the second time I got together with study buddy for the N.A.S.M program~! It's really tough stuff but it's going well so far. I'm so excited that I found someone who is committed that also wants to get certified through N.A.S.M. Yeah!

[ldematto]

Hey Les~! I don't need to wait for the workshop! I can come any time....I forget where you are - but I can stay at either brother's in Palm city or DIL's parents in Marco Island - which is closest to you? I have some friends in the Orlando area too....but they come north for the summer, should be here soon.

[ldematto]

Grrrrrrr...weighed in today at 170 ~! What's up with that?? 2 Steps forward, 3 steps back....seems I just can't break this pattern. ok - today starts a NEW week - next week maybe this fluctuation will go away and I can get below the 168 I WAS at - I'm off to the treadmill - will be doing a Sprint 8 - upping the level a bit, yesterday's wasn't challenging enough.

Have a great weekend - I'll be at the campground - will take power walks with some sprints around the property Saturday but will probably relax Sunday morning for Mother's Day - Happy Mother's Day to all the Mom's out there!

UPDATE - Instead of the Sprint 8 program I did 5 Intervals, 5 minutes slow then 20 minutes strong and steady. That program leaves me sweaty and legs numb, so it must be good!

Also - I weighed myself before the...um flax had an opportunity to do it's magic - so hopefully most of the weight gain was just a fluke/fluctuation for that reason

Also, measured today Bust line 34 ", waist 32" (both I'm happy with) but hips were 42" and thighs 26", both 1 inch MORE than I was back in July....Guess I know where problems are, of course it's obvious! stomach has definitely decreased in size (Yeah!) ...what's up with lower half??? I don't do heavy weighted BB squats anymore....maybe I should take it up again? I'm doing lots of Cardio....?!?!?

[Nokie173]

Grrrrrrr...weighed in today at 170 ~! What's up with that?? 2 Steps forward, 3 steps back....seems I just can't break this pattern. ok - today starts a NEW week - next week maybe this fluctuation will go away and I can get below the 168 I WAS at - I'm off to the treadmill - will be doing a Sprint 8 - upping the level a bit, yesterday's wasn't challenging enough.

Don’t worry too much Lu, weights can fluctuate 5lbs up or down… Just keep doing what you’re doing… Because you are doing great! Check your out your measurements... bust and waist…. Good results… the other parts will go down too! Happy Mother’s day to you too!

[fitoverforty]

I agree with Nokie. Weight fluctuates - but i know how upsetting it can be to not see a loss on the scale. You are doing everything right, and are very focused - all will balance out in time. I seem to remember someone saying something to me on journal last week....hmmmmm...what was it...oh yeah:

Celebrate the successes - minimize the mistakes.

words from a very wise lady.

You are doing a great job Lu! Happy Mother's Day to you, have a great weekend!

[Boss Man]

Perhaps you weighed last thing at night, when you were carrying some undigested food and waste matter, when normally you do it in the morning after a toliet excursion.

Maybe you got some water retention, possibly from your TOM, or perhaps you're a little Salt sensitive and ate a little more Salt than usual this week.

Maybe you need to readjust the scales, as normal use can often eventually put the mechanism slightly out of whack. Assuming that is that they're manual ones, with the little rotating adjuster on.

Could be related to a bit of muscle as well. Perhaps that counted for part of the issue.

Maybe you weighed fully clothed, but with no shoes on, when normally you weigh in the nuddy. So you gained some clothing weight by mistake.

Perhaps you misread it when In a hurry and didn't take care when looking.

Maybe you got a little Fat gain from added Cortisol releases, because you were a little stressed more than usual this week. However you could expect some lifting decreases with that as well, as Cortisol damages Proteins so I believe, so they can't be used as well, which could cause muscle loss, but that would depend on the rate of Cortisol related fat gain, relative to any possible Atrophy.

[ldematto]

LMAO Boss Man~! I think you covered it~!

I always weight myself nude first thing in the morning - but I'm SURE your first suggestion was closest to being accurate! I'm not going anywhere near the scale for 2 weeks- I just can't stand the pressure - I'll just work hard and watch the fat slide off! I hope, I hope!

[PandorasVise]

good luck banning the scale. I keep putting it up where I can't see it so I won't check, but I still do. Next step will to be throwing it out if I can't stay away! Five or so pounds up or down, is normal fluctuation. You could have had a little too much salt the night before. Don't worry about it.

[ldematto]

Update - Was at the Campground all weekend, so gym not available, but Saturday and Sunday morning I did power walk around the property. One day I need to wear a pedometer to see how far I go - but it takes about an hour. Sunday son Michael went with me (very nice for Mother's Day!) Of course that was AFTER he made Belgian Waffles for me and DIL - yum~! Both days did 50 Windmills,squats and lunges. Today will do the full weight training program, not sure exactly what yet. Hurt shoulder Friday eve when helping hubby put the Kayak on the top of the CRV to take to the campground. I should've known it wasn't the best thing to do (the arm motion with weight pushing up to the roof of the car?!?) so I'm not sure about some of upper body moves today.

Tomorrow we are having our wood floors redone in our home. Unfortunately the floors are in one room that is central to all other rooms (great room containing kitchen, living dining area) with master and office off to the left, guest and stairs to gym off to the right, and the conservatory off the back, most connected with sliding glass doors....so no access to the gym and to eat we need to go back and forth to the campground or go out to eat (which is not a good idea!) After working out this morning we need to remove everything from the room. I'm hoping it won't take more than 2 days, but schedule is definitely going to be interrupted I will still be able to do Cardio and will take some DB's with me

I won't be able to post at least until Thursday, maybe Friday.

[ldematto]

Today's Workout

Warmed up with 50 Windmills

Front/Side/Back Low Hurdle Step Overs - 3 x 30
Reverse Lunges - 3 x 10
Side Lunges - 2 x 10
Chin Ups - 3 x 10 - 9 Assist
Sumo Squats - 3 x 12
DB Curls - 2 x 12 -10 lb DB
Tricep Extension - 3 x 12 - 10 lb DB
Calf Raises....a bunch!

Upper body still sore, especially right shoulder/arm - decided not to do deads, SAR's etc....next time Hopefully I'll get some time in with the treadmill later today. Now off to move furniture

[ldematto]

Here I sit in sunroom, watching through the sliding glass doors as men are sanding wood floors. Can't get to gym Today is CArdio Day so maybe I'll go for a walk/run in a little while. I did take some DB's for tomorrow.

At least I set up the food situation so I wouldn't pig out. I took the little fridge from gym and filled it with water,milk, fruit, salad fixins, vegetables, yogurt and cottage cheese. I had Wheetabix for breakfast, then yogurt with fresh blueberries, salad with 1/2 avocado, sun dried tomatoes, a few olives and sun dried tomato dressing (yum!) Next I'll have a protein bar, then probably out for dinner unless I go to the campground - as kitchen isn"t available and won't be until at least tomorrow night. I'd go the the camp now but hate to leave house.....feel I need to be here, not because I don't trust the guys (I do) but just in case they have any problems or questions that they need me for.

Have a sparkling day!

[Nokie173]

Good job planning ahead with your diet...
P.S. I don't trust ANY MAN in the house without me being around.
Not because they will steal things but they never do what I want them to do right!!!!
So, I stay and make sure I answer any questions they have or make sure they do the work right before i pay them

[ldematto]

Today's food isn't quite as good as yesterday. I've been grazing all day, first Wheetabix, then yogurt with sunflower seeds - I just finshed 1/2 of an avocado and I'm hungry and don't really have anything available...except maybe some cereal (Raisin Bran!) Ack! Looks like I may need to go out, but the guys are here for the second coat....then buff and a third coat will go on in the morning. I've been on the computer all day! Waste of time not to mention no exercise!

[ldematto]

Good news! I got the go ahead to walk on the floors after 3 hours so no excuse not to go upstairs. So.....

Treadmill, 5 intervals, 5 minutes slow, 20 minutes strong and steady - legs always feel a bit numb after this one.

Reverse Lunges 2 x 12
Side Lunges 2 x 12
Sumo Squats - 2 x 12
Incline Flyes - 2 x 12 - 5 lb DB's
Post Delts 1 x 25 - 5 lb DB's

Upper body and right shoulder in particular bothering me still So, took it easier than I'd have liked. Hopefully Friday I'll be back in good shape for weights.

Hope all is well with everyone!