Lu's Workout Journal

[ldematto]

The scale was set to freak out mode. Probably a little scare tactic, to shock patients into complying with what the doctor wants more easily

It worked!! food was perfect today, actually a little low in daily calories - and I did 25 minutes on the Elliptical. I know that's not huge but it got me going. Tomorrow I'll be using weights AND the elliptical. I am still working on increasing time on the elliptical - knees, especially left one is still bothering me, so the treadmill is out for now.

[ldematto]

Good Morning~! I need a push today!!! Hopefully I'll be back with lots of exercising done!

Have a great day!

[fitoverforty]

well I may be a little late, since it is already after 12:00, but.....PUSH!!!!!!!!!
haha! I need one myself today. I didn't run this morning, friend Mr. Procrastinator paid me a visit.

[Boss Man]

Yes, get on with it and give considerable effort

[ldematto]

Thanks for all the pushes!! Better late than never, I just finished and I'm sweating bullets, so guess I gave it all...well, not all, but I'll get to that later.

First I stretched, I'm in great need of flexibility and I believe I already said I would try to do them every time. The stretches were for Obliques, Hams, Lower Back, hips, inner thighs and stretches called the modified frog (similar to a Spiderman), low lunge and goal posts. I then did 50 Windmills.

Circuits of the following with break between circuits.

Low hurdle steps overs, Front and side 2 x 10 x 2
Incline Flyes 2 x 20, 5 lb DB's
Curls 2 x 20 x 2, 5 lb DB's
Front Rows 2 x 20, 5 lb DB's
Shoulder Press 2 x 20, 5 lb DB's
Post Delts 2 x 20, 5 lb DB's
Single Arm Rows 2 x 10 x 2, 25 lb DB
Lat Pulldowns 2 x 10, 70 lbs
Calf Raises, 2 x 20 seconds, up and down - 10 lb DB
Leg Extensions 2 x 15, 40 lbs.
Squats 2 x 20, BW

Then jumped on the elliptical for 20 minutes.

reference to maybe not giving it all was because I can easily do higher weights in some of the exercises but I'm afraid to with shoulder. So, if I increase the reps will that work too? I plan to try to increase the weights, at least to 8 lbs, then 10, but don't think I can or should for shoulder presses. Anyway, this damn rotator cuff really has set me back. Remember when I was pushing 50 lbs for SAR's and doing 150 lb Deads and squats? No more.....guess it really wasn't all rotator cuff either, it was form or lack thereof, lack of core strength...at least I recognized it and changed game plan. HOWEVER, I still haven't included core work that is so necessary! I'm going to try to see the trainer tomorrow and maybe set up some appointments, maybe he can straighten me out

Food was good today - I didn't count the actual calories but here is what I ate.
Banana
Weetabix with blueberries and almond milk
Salad with tomatoes, 1/4 avocado, cukes, LFCC, and a Annie's Shitake Sesame dressing ( new fave, but you can't overdo it!)
1/4 Cantelope, another banana with 2 tbsp of the PB2 Chocolate (dipped banana, yum and only 45 calories for the PB2)
Salmon Burger with 100 calories Slim Bun, lettuce, tomatoe and teas of mayo
Almond crunch Weight Watchers Bar - fairly small, only 1 point
I'm about to drink a protein shake and possibly some Greek Yogurt, with strawberries, blueberries and sunflower seeds, a couple of walnuts........I may have to calculate the above before I eat anymore.

Have a great day, whatever is left of it, wherever you are! Thanks for the push!

[ldematto]

Thanks Les!

Today I jumped on the Elliptical - for 30 minutes! I'm getting the hang of the elliptical - legs are numb, but that's good right? LOL

Tonight I'm not going to camp as I want to work out in the morning at home - if the weather is good we plan to go kayaking tomorrow. I'm committed to NOT giving in to temptations for alcohol or junk food this weekend!

Have a great day!

[fitoverforty]

Tonight I'm not going to camp as I want to work out in the morning at home

That's the spirit! Sounds like you are really on board and working hard. I am hoping some of your enthusiasm will rub off on me.
Go Lu!!

[ldematto]

Thanks Lynne - but it's YOUR enthusiasm that keeps ME going !

I guess I'm just tired of working so hard and then blowing it on the weekends, cancels out everything! I don't go CRAZY eating, but it seems any deviation sets me back....gosh, I remember the days when I could eat a whole package of Girl Scout Cookies EVERY DAY and not gain an oz...one of these days I'm going to post a picture of me when I looked anorexic...couldn't gain for anything! Oh well - I hit 40 and it was down hill from there - but NOT ANYMORE!

[ldematto]

Todays' Workout - Got up at 5 AM wanting to make sure I didn't miss it!

First stretched, same as 2 days ago. Forgot to do Windmills

Low Hurdle Step overs - 2 x 20 x 3 Front, Side and Back
Incline Flyes 2 x 20, 8 lb DB's
Front Rows 2 x 20, 8 lb DB's
Curls 2 x 20 x 2, 10 lb DB
Tricep Extension 2 x 15, 10 lb DB
Shoulder Press 1 x 15, 5 lb DB, then 1 x 8 - (couldn't finish, shoulder presses are tough for me even at only 5 lbs!! Still sore from 2 days ago Grrrrrrr)
Post Delts 2 x 20, 5 lb DB's
Single Arm Rows 2 x 10 x 2, 25 lb DB
Lat Pulldown - 2 x 10, 70 lbs
Calf Raises - 2 x 20 seconds x 2 (up and down) 10 lb DB
Leg Extension 2 x 15, 40 lbs.
Plie Squats 2 x 15, 10 lb DB

I then helped political party take all their stuff out of our basement as they were setting up headquarters for the upcoming election. They must have 25 tables and 100 chairs alone plus a ton of other stuff! We have a fairly large basement so we store their stuff.

After they left I jumped on the elliptical, meaning to go 30 minutes, but only did 15. But I'm happy with what I did today overall.

I lost 3 lbs from last week - still not where I want to be, I keep gaining it back on weekends! Not THIS weekend!

Have a great weekend!

[Bonnie]

Congratulations on the 3 lb loss

[EdgarHF]

ditto grats on the 3 lbs.

[ldematto]

Thank you ~!

Today was day off - hope you all had a great day!

[Boss Man]

Keep up the hard work, you're doing GREAT.

[feelin-great]

Keep up the hard work, you're doing GREAT.

I second that Great job!

[ldematto]

Thank you - it's always great to sign in here and see friends who provide the much needed support we all need. Sometimes it just takes that little extra push.....today was one of those days that just never got going, but here it is almost 9 PM and I just finished. Tried something a little different, don't want body to get comfortable

Started with stretching and 50 Windmills.

One Arm Rear Delt - 2 x 15 x 2, 5 lb DB's
Bent over rear Delt Flyes 2 x 12, 5 lb DB's
Seated Shoulder Press 2 x 15, 5 lb DB's
Front Raise 2 x 12, 5 lb DB's
Lateral Raise 2 x 12, 5 lb DB's
Lat Pulldowns 1 x 10, 70 lbs.

Wall Squat with Stability Ball 3 x 15, loved this variation of a squat - used 5 lb DB's for last 2 sets of reps
Stability Ball Hip Extension 2 x 12 x 2
Hip Thrusts 2 x 15 -was suppose to use stability ball but couldn't do them so just did regular ones.
Calf Raises 2 x 20 seconds up/down
Reverse Crunch on Bench - 2 x 12

Finished with 1 set of 30 Low Hurdle side step overs

Cardio Tomorrow - will hit the Elliptical in the morning!

Hope you had a great day!