New updated workout, out with old in with new..

[fitoverforty]

oh, okay, that makes sense. I was thinking DBL meant dumb bell - duh....

[Bonnie]

Okies

[Nokie173]

Bonnie... You look awesome!!! WOW nice pictures ... Keep it up!!!

[Bonnie]

Thanks, will do

[Bonnie]

todays worokout

HIIT Elliptical Resistance Level 10

4 intervals 30/90 sec split
3 mins @ 2.9
20 mins @ 4.2

Guess body has realized it isn't going to be starved, with this low,medium & high carbohydrate days, it has released 1/2 inch off thighs & the spot between the hips & waist

[Bonnie]

Todays Workout

Weight still 109.9

Pull ups
1 x 7/5/5
with
split squats
3 x 8 x 110lb

Shoulder press on ball
1 x 10 x 17.5

Arnold press on ball
2 x 10 z 17.5lb
with
BB Rows
3 x 8 x 55lb

Leg curls with ball
3 x 10

Ball roll outs
3 x 10

Planks
2 x 2min

Side planks
2 x 1 min ( each side )

Boss man did you say this super soft " muscle vein " type skin is due to low body fat & it will stay this way as long at it stays low ? I can't stop touching skin, it feels all satinish, not sure how keen I am on th veins though,,,

[sandigirl06]

Hi, Bonnie....back from camping! We had an awesome time! Sooo, I was thinking you have to gain a bit of fat to gain muscle because of lowered cardio and more cals. Hence the bulking and cutting thing that people do?? Maybe you have discovered a secret since this has not happened to you. How are you losing so much weight on the scale when building so much muscle??? You baffle me, girl! It goes against so much I have read here. "You can't lose fat and gain muscle at the same time" blah, blah, blah!

[Bonnie]

I think most of that fat came off due to the carbohydrate cut that swanso put in " carbs " thread AND taking an extra day off a week.Now I cycle carbs according to daily needs. The muscle was already there, though it built up the most after I started to do chin ups, pull ups & now in the legs because I'm steadily increasing the weight.I train basically on the upper edge of strength training vs hypertrophy, most of sets are 8 or 10, which gives me strength in addition to increasing muscle fiber.As for cardio, I'm still only doing the two HIIT sessions weekly.I think one of the man factors with body is that I don't cheat on diet at all, I follow the timing strictly & don't really feel I'm missing out on anything.That to me is the entire secret to fat loss, discipline & being HAPPY about doing it, not feeling miserable.Though I'm having a bit of a cheat for the first time in a month as I type this..I cut mocha's out except 3 x a week on weight day mornings..however tonight I was craving the coffee so...yeah, bite me eh Should give me the pep I need to rewrite all those programs & exam papers to scan & send to evaluator..pencil doesn't scan well..sigh.I have a confession regarding counting calories, I don't count mine,tried a couple of times to much work, I watch fat, carb, sugar content & keep portions normal sized except salads, they are huge..mixing bowl size.I still find it a bit hard typing on this laptop, if you have any direct questions, I can type more later, time to use this caffeine & finish assignments

[Bonnie]

Todays Workout

HIIT elliptical Resistance level 10
4 intervals 1 min/ 2 min
3 mins slow
20 mins @ 4.4

[Bonnie]

Uhh I forgot I wasn't supposed to workout yesterday..thats what a couple nights of 6 hours of sleep will do for you..to top it off I got to the gym yesterday, half asleep, without a hair band ?!..that was some icky cardio..

Todays workout

Chin ups
1 x 9/6/8 ( The six resulted from a change in tempo )
with
Squats
3 x 8 x 110 lb

Supinated DB rows
3 x 10 x 25 lb
with
Dead lifts
1 x 5 x 115 lb
2 x 5 x 125 lb

One arm row
3 x 8 x 40 lb

Tricep kick backs
3 x 10 x 15
with
Bicep curls
3 x 10 x 17.5

DBL leg drop with ab curl
3 x 10
Planks ( watch was in pencil case, so I could use it later to take peoples pulse )
2 x counted slowly to sixty

Side
2 x counted slowly to 30

I was supposed to train ONE person at 10 am, however both mother & daughter showed up...to be trained, so I'd say job was not as deatail oriented as I'd of liked ti to be & I was out of element..I'm legally not even allowed to train more than one person at a time, The daughter had never touched a free weight in her life, or weights at all & I'm a PRO non machine approach, the squats were a disaster UNTIL I thought AHA..wall ball squats..security of not falling backwards, worked like a charm I ended up missing out on attending annual garden show..due to the fact I had to train 2 people & I had just confirmed I'd attend like 2 days ago, I'm sure they were not impressed.Didn't have a lot of choice in the matter, not sure if I won first place this year or not, starting to wonder if life is always going to be this crazy busy now.I'm going to do some SS cardio tomorrow because 2 low carb days ( off days ) in a row suck.Have a good weekend everyone

[Bonnie]

Todays workout

Steady state jogging 20 mins @ 5.0 ..knees still don' t like to run & its STILL boring.

[Bonnie]

Yeah outside is nicer, provided you aren't running on pavement.I probably should of ran around the park, not quite sure why I didn't think of that, oh well.

[Bonnie]

Todays Workout

Pull ups
1 x 7/6/5
with
Step ups
3 x 8 x 80 lb

Upright row
1 x 10 x 17.5lb
2 x 10 x 20lb
with
Dead lifts
3 x 5 x 125lb

Seated rows
3 x 10 x 60lb
with
DB press on ball
1 x 10 x 20
2 x 10 x 22.5 lb

DBL leg drops with ab curl
3 x 10

Planks prone
3 x 90 seconds

Side plank
2 x 45 seconds

[Boss Man]

I have to say just how beautiful your body is these days Bonnie. Congratulaions on all the hard work, you are a seriously inspiring Lady .

You are also a very talented Artist / Sculptress. You've worked so hard to look so good and you are such an impressive rolemodel to others, not least females, as you prove there's more to life than getting old.

Keep up the hard work misses, you should be so proud of yourself. I'm really proud of you as well. You are positively statuesque .

[Bonnie]

Thank you boss man Guy said he was going to steal notebook, from workouts for all the secrets in it..told him they aren't secret anymore because I'm teaching them to others, hopefully I can help to enable them to feel as happy as I do these days Just made a poster with picture for the gym, to help speed along 20 volunteer quota On diet sheet example I hand out I put this site as the place to come & keep track of their eating, calorie counting, journaling needs etc.