Lu's Workout Journal

[ldematto]

Posted new pics, front and back - still have a ways to go - especially lower half - but I'll get there!
I suppose I could've smiled

[Boss Man]

Try re-jigging this workout a bit, as you're training the small and big muscle groups a bit randomly. I can suggest how it could be done.

Squats - 1 x 10, 25 lbs, 2 x 10- 45 lbs. Finally bought a bar cushion and am starting slow with weight - love weighted squats and have missed them!

(You could add Lunges or walking Lunges in here, as Leg Exensions are pretty much similar to Squats, without the Hip Flexor interaction, so you may be neglecting the Hamstrings a bit otherwise.)

Incline Flyes - 3 x 15, 8 lb DB's
(Add the Lower Back training in here, followed by the Rows. Doing it after Chest is better, so you don't train the Chest with fatigued stabilisers)

(You could also do Shoulder Presses instead of the Reae Delt raises. You're going to be doing some Delt work anyway probably with the DB Rows, so not necessarily any need for Rear Delt raises, though you could keep the Front ones in, if you're not sure about those and see what happens, but if you feel the Shoulders are rounding too much forwards, or starting to pull a touch, drop the front Raises.)
Low to high Press w/rotation - FT - 3 x 10 x 2 , 30 lbs. (start in squat position)
Curls - 1 x 10, 10 lb DB, 1 x 10, 12 lb DB, 1 x 10, 15 lb DB
Hula Hoop in between 2nd and 3rd set - 5 minutes.
Did 1 set of 10 push ups, 45 degree angle on bar - need to start somewhere!? Trainer to provide me with technique that should help.
Finished with stretching.

Everyone's different, so such changes may not be guaranteed to work, or be enjoyable, you just have to try and see and not over do it on the weight initially, until you can find a upper level for weight on the new exercises.

P.S. be proud of yourself, you look great.

WELL DONE.

[ldematto]

Try re-jigging this workout a bit, as you're training the small and big muscle groups a bit randomly. I can suggest how it could be done.

I appreciate the suggestions - sometimes what I do is dependent on what is easiest to go from one exercise to the next, not an ideal strategy I admit I'm still playing around with it, the actual exercises and then the weights. BUT I will get it, especially with help from Shapefit friends! I did do lunges after workout while I was walking little pooch!
Do you mean to do chest exercises before let's say deads? So maybe like this?

Squats
Lunges
Incline Flyes
Rows
Shoulder press
Lat pull downs or chin ups
Deads

I remember Swanso saying do Deads first before anything else? Then Squats, lunges and so on?

The routine I've been doing is in circuit format - that's probably why I've been doing consecutive exercises that don't require alot of change. Please feel free to suggest actual exercises and order. I feel circuits make it more intense for me, intensity was something I needed to get me going full steam again. I was getting lazy

P.S. be proud of yourself, you look great.

WELL DONE.

Thanks Bossman

Today I watched Jack Lalanne shows on his site - he was way ahead of his time! Hard to believe he is 96~! So, I've been doing his first show exercises while watching TV....always moving - can't hurt!

[ldematto]

Cardio Day - 30 minutes on the elliptical Fat Burn Program Level 5 - legs always burn after being on the elliptical - must be doing something!

Tomorrow I meet with the Trainer again.

Have a good day!

[fitoverforty]

Hi Lu! Love your new pics. I see some definition there in the bicep - but really I'm just being nosy...trying to see what you have on your coffee table!!! LOL! btw...beautiful patio furniture

[ldematto]

but really I'm just being nosy...trying to see what you have on your coffee table!!! LOL!

Are you talking about the "Satan's Stirrup"? LOL - Honest, it's a Tavern Puzzle!!! Surrounded of course with Fitness Mags.....

How do you populate this thread with pictures? In the mean time I'm sending proof - a pic to profile pics

[Boss Man]

Yes, I meant to say that. Back Muscles work as stabilisers for the front, so any fatigue of the Back muscles, could hinder Chest work.

[fitoverforty]

LOL - Honest, it's a Tavern Puzzle!!!

yeah....sure it is... what ever you say Lu...

[ldematto]

Last night I blew it with food BUT, we went to a local restaurant (the one where workout buddy who use to come over in the morning works) planning to have a light meal at the bar as we wanted to see the "before" - let me explain. The Food Net Work has been there for days, maybe weeks, and this restaurant will be featured in "Restaurant Impossible" sometime in January/February. We have been invited as friends guests Wednesday for the grand re-opening after the Food Network makes changes in decor and menu - and whatever else I guess. The restaurant is closed today and tomorrow until 6 PM. anyway, as we arrived they were filming, I guess "before" stuff - and we were asked if we minded eating Chateau Briand as they wanted to film it. How could we say no????We didn't even have to pay for it? Anyway, mostly they filmed the table side food prep - so we may not even be in the final show but it was an exciting evening- can't wait until tomorrow!!

I didn't eat much, a little meat (3 oz), all the asparagus and half of the baked tomato that seemed to be stuffed with some kind of cheese. I did have a little bread and half of a bottle of a good Pinot Noir Guess today is going to be Monday - a NEW start!

Today I see the trainer at 10 AM - have a great day!

[ldematto]

Went to the trainer - worked again on the machines, working me to fatigue...it's really hard to describe - he's very hands on and really pushed me....today though I was very dizzy...not only when I stood up fast or had head below waist for any period of time - I've been light headed, dizzy all day. Hope I'm not coming down with something - hubby is sick, cold type symptoms - had a flu shot last week...who knows.
anyway, I'll see the trainer again next week, but then not until November - and he has agreed to come to house -after all I need to know how to make equipment work for me. He knows I'm not a candidate for long term training...no job, no $$$$ - good news is that I may have a job in the wings that I'm working on

[ldematto]

Today jumped on the elliptical for 30 Minutes on the Fat Burning Program level 5. weight has stayed the same but I feel thinner and more fit.

[Boss Man]

That puzzle thing looks more like a punishment. Something you're forced to drag along behing you for being sinful

[ldematto]

Something you're forced to drag along behind you for being sinful

Well, I need something when I'm bad LOL

Took yesterday off - Today couldn't get going until this afternoon, here's what I did:

Stretched then got to work.

Incline Flyes, 3 x 15, 8 lb DB's - next time I'm going to increase weight to 10 lbs.
Incline Chest Press, 3 x 15, same weights
Single Arm Rows 3 x 10, 30 lbs. - increased from 25 - need to start increasing weights again, I'm feeling like now is the time.
Low to high w rotation 1 x 10 x 2 - 30 lbs
Squats, 3 x 10, 50 lbs.

Bossman - didn't change much about workout - will try to change it up next week.
Leg Extensions, 3 x 10, 50 lbs. I pay particular attention to the negative ..... Did 10 minutes on the Elliptical on Glute Burn Level 5

Going to close up camp this weekend, so probably won't be able to update or exercise, but all the work that needs to be done will be a fairly good replacement.

Have a good weekend!

[ldematto]

Worked butt off closing up camp this weekend - have to go back tomorrow but I hope to get in a good workout first.

[ldematto]

No formal workout today but I definitely got a workout! I finished closing up camp and then went and emptied the boat, including all cuddy cushions as we need to get them re-upholstered this winter. We also brought the Kayak home - hubby and I put it on top of out CRV, but he has had a stabbing pain in his back for 3 days now, so I had to empty both cars and brought everything (except the Kayak) down to the basement - up and down many times! Additionally I had to consolidate all food, cleaning supplies etc - so lots of walking back and forth. I know it doesn't sound like much but I was full steam all day and I am tuckered out! I feel like I got a good workout

Hope you all had a great day!