Lu's Workout Journal

[Bonnie]

LMAO les.

[ldematto]

Not sure I can connect the dots, but then again it is Les~! LOL

Just so you don't worry about me, I'm taking a week long break. Need to get body back into fighting shape - plus we'll be at the campground. I will do best to eat sensibly and will continue power walks, but otherwise I'm taking a break.

Have a safe and Happy Holiday!

[Boss Man]

Les is so bonkers, I think she's the type of person who would go to Vegas. Not to gamble or see a show mind you, just to brag about having bought mineral water at Vegas prices

Then keep the slice of Lemon and sell on E-bay .

[fitoverforty]

Lu!!! Where are you??? Miss ya girlfriend! I hope all is well with you. We need some of your spice and wit around here! It's not the same without you!

[ldematto]

Hey Lynne! 1 week hiatus turned into 2 - I did work out a few times in between but nothing noteworthy. legs haven't been up to par....very strange, knees almost feel bruised, looked it too.....so, I think I'll be back on track this week. I hope anyway.....

BUT, I haven't given up - diet has been about the same, eating right for the most part......there's always a cheat and and there, but nothing terrible. I'm actually thinking about following Weight Watchers for a little while......I haven't been studying for the past two weeks either - guess I'm a little depressed

I'll be back in full swing - I miss you (and Shapefit Friends)..and think of you often. I hope all is going well for everyone!

Take Care and have a great day!

[ldematto]

I need to post yesterday's workout as I didn't get a chance to get to the computer yesterday.

Warmed up with MFR (Foam Roller), static stretching and 50 Windmills.

Incline Flyes 2 x 15 - 5 lb DB's
Post Delts 2 x 15, 5 lb DB's
Shoulder Press 2 x 15, 5 lb DB's
Single Arm Rows, 2 x 15, 25 lb DB's
Lat Pulldowns, 2 x 8, 70 lbs. Phew! I fatigued at 8 - normally do at least 10
Squats, 2 x 10, BW only, focusing on form, Plie Squats no more per NASM
Reverse Lunges, 2 x 10, BW
Leg Extensions, 2 x 10, 40 lbs.

Ended with stretching.
A little later in the day I did a 20 Minute Fat Burning Program, level 5 on the treadmill.

Today

Treadmill, 5 intervals at 6.3 mph, 5 minutes at 2, then 20 minutes at 4 mph...2 minute cool down

legs did ok the last couple of days - I really need to do cardio everyday to lose the remaining fat. Of course I need to make sure diet is good too. But anyway, I'm going to try best to do cardio as often as possible. Weight training too, but I still need to use low weights for most upper body moves....it's amazing how sore arms get using just the 5 lb DB's

I purchased the Insanity Program after reading Nokie's posts, not because I felt I could do it, but son wanted it and I felt there might be something I could apply to myself. Maybe once I'm in better shape it's something I will be able to do. Getting rid of 20 more lbs would really help!

Have a great day!

[Bonnie]

Welcome back Lu..the windmills are great, but static stretching should only be done at the end of your workout.Though I must admit I do see about 70 - 80 % of gym doing them before workouts, unfortunately it is not place to correct that.

[ldematto]

Welcome back Lu..the windmills are great, but static stretching should only be done at the end of your workout.Though I must admit I do see about 70 - 80 % of gym doing them before workouts, unfortunately it is not place to correct that.

That's what I thought too, BUT in Flexibility Training defined as the normal extensibility of all soft tissues that allow full range of motion, in case Corrective Flexibility as I try to lessen the impact of muscle imbalances and altered joint motion, Self - Myofascial Release (to soften tender spots) and Static Stretching to lengthen tight soft tissue, is recommended before a workout. Stretching before and after working out is highly recommended. I'm sure there may be many opinions on this.... source is a leader in personal training certification.

It's good to be back - I truly miss Shapefit Friends - it really helps me get and stay motivated!

[Bonnie]

Yes that is true for flexibility, however a warm up is to bring the heart rate up & lubricate the joints with synovial fluid, in preparation for either resistance training or cardiovascular training.I would think one would need to do a bit of a warm up or be warm to achieve a full stretch also ? I guess we have different fitness theory manuals, mine is also from a certification regimen, which I have completed.

[EdgarHF]

Glad to see you back to posting after your short hiatus.

[fitoverforty]

Hi Lu! Looks like you are back at it full force! Your workouts look good.

[ldematto]

Hard to believe it's been so long since I've posted! I'm in the middle of many things, but am at a minimum doing some Cardio everyday (walking on the beach or around the park). I've been going back and forth from home to the campground - it's always so difficult in the summer. BUT, I am now keeping tabs on caloric intake with Black Berry through LIVESTRONG.com. I was resistant at first because I had been using another model, but this is so easy AND very easy to use! For example, we went out to dinner tonight, I whipped out BB, clicked on the livestrong app I knew how many calories I had left, chose something from the menu (checked how many calories) based on remaining calories, and of course something good for me! Tonight I had Salmon, vegetables and a salad, and 1 glass of Pinot Grigio. total calories were 45 over daily allowance, but I plan to be on the treadmill tonight for 40 minutes, 5 intervals, 5 minutes slow then 20 minutes strong and steady which should more than make up for them.

I know biggest problem (why I've been on a plateau for so long!) is food. Even when you think you are eating all the right stuff it's easy to eat too much.

I'm still working on health and fitness - haven't given up! Hope all is well with you all!!

P.S. I also did do the Lypossage - I am visibly smoother - soon I'll be done and I'll find out how many (if any) inches I lost. I'd share the before and after pics with ya, BUT...they are with a thong, kind of naked!! LOL

[EdgarHF]

Glad to hear you are doing good. I'm also glad to see you back posting.

[Bonnie]

Yes it is great to see you back posting, so we know you are doing ok, or as it reads, better than just ok

[ldematto]

Thanks guys! I'll try to be more attentive to posting - I do miss everyone when I'm away. Today I'm watching food carefully (as always now!) and will include weights and cardio as soon as I get some important stuff done around here that I've been putting off - phones calls to make, still need to pull together stuff to finalize tax return (ugh!) - that kind of stuff

Have a great day!