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

[Bonnie]

Thanks edgar & boss yep will do thanks

[Bonnie]

So I haven't posted workouts because I haven't had any..lol..decided to rest until Monday.Though tomorrow I need to perform whatever program schoolmate has conjured up for me ?..Sigh, would rather forgo exercise altogether to let body heal from whatever is this is infection/virus.I stopped using nasal spray about a week ago, so might of been beginning of sinus infection ? diet consists of all food groups at each meal albeit only 20 g of carb ( oatmeal or bread ).I know the body burns mainly fat at rest, but I'm not sure what nutrients etc the body needs to heal itself ? So covering all bases.

[Boss Man]

Things like Zinc and Vitamin C help with Immune functions.

[Bonnie]

Thanks boss man..wow after 3 days rest & all the cool things i learnt today about different training techniques ..I feel like a kid on christmas eve..can't WAIT to get to the gym & try all these out..I am pumped

[EdgarHF]

Good to hear you are feeling better. I do the vitamin C Bossman recommends and I think it helps me.

[Bonnie]

Yep I chew me a vitamin C every morning

Todays workout
Wave load training

Pull ups
reg pronated grip
1 x 8/6/6
Semi supinated
1 x 8
with
Squats wide stance
1 x 10 x 100 lb
1 x 6 x 120 lb
1 x 8 x 120 lb
1 x 10 x 100 lb

Dead lifts
1 x 10 x 100 lb
1 x 7 x 120 lb
1 x 8 x 120 lb
1 x 10 x 100 lb
with
Chest press on ball
1 x 10 x 22.5 lb
1 x 8 x 30 lb
1 x 9 x 30 lb
1 x 10 x 22.5 lb

Bent semi supinated rows
1 x 10 x 22.5 lb
1 x 8 x 30 lb
1 x 9 x 30 lb
1 x 10 x 22.5 lb
with
Low to high woodchoppers on bosu
1 x 10 x 6-7 lb
1 x 8 x 11-12 lb
1 x 9 x 11-12 lb
1 x 10 x 6-7 lb

Shoulder press on ball
1 x 10 x 17.5 lb
1 x 6 x 22.5 lb
1 x 8 x 22.5 lb
1 x 10 x 17.5 lb
with
Superman on ball
3 x 10 x 10 second hold each side

Back extension
3 x 10
Lowest form of reverse crunch, with knees bent & feet crossed
3 x 10

So technically for this method I should NOT be able to complete a full set of 10 at the end.SO that tells me the starting or middle weight needs to be adjusted to heavier.Also the time of this work out was WAY to long.However dead lifts are not for the spine, since there is no spine flexion, I had to add in back extensions to fully engage the entire spinae erector & multifidus.Is also a lot of taking plates on & off.To load a pull up I'd need a vest, which I can't afford at the moment. abs may look pretty but the core itself really is not that strong.Other than the time issue it was a killer workout, however with supraspinatous tear I should add in a external rotation exercise.All grips are now semi supinated to prevent internal rotation, though I forgot to use it on shoulders, only moved the ROM more to the front, than side, as she demonstrated yesterday.Hope everyone has a good day

[Bonnie]

For anyone trying to understand how this method works..she told us it shocks the CNS ( central nervous system ) Breaking that down further, I think it means the added weight causes an increase in motor units being recruited & an express highway for nerve sending & receiving.By the second set of heavy weight, it has recruited the appropriate amount, enabling an extra rep or two.Boss if understanding of this is not correct, feel free to enlighten me

[Nokie173]

Thanks boss man..wow after 3 days rest & all the cool things i learnt today about different training techniques ..I feel like a kid on christmas eve..can't WAIT to get to the gym & try all these out..I am pumped

Wow.... Such Motivation there!!! I can't wait to workout too!!!!

[Bonnie]

Thanks les Ohh page 100 !

[fitoverforty]

Woo HOO!!!! Welcome to the 100 page + club (you and me are the only current members! ) Lu's not far behind with 81 pages and Les and Ironwill are in the 50's. I think it is great to have such long lasting posters who are committed to not only sharing themselves and their fitness journeys, but also helping others who are on the same path - all trying to reach their own goals.
Thanks for continuing to share your own personal journey to where you have come to in your fitness life. It is truly remarkable to read back through your journal and see how your health and fitness education evolved, to now YOU are the teacher and trainer! I think it is FANTASTIC!!!

Looking forward to reading the NEXT 100 pages!

[ldematto]

Hey, hey, hey...it's not the *quantity* that counts, it's the *quality*.

(Or at least I'll keep telling myself that. )

I think it's all about spacing - hehehe!:)

Congrats on the 100 page club and yes, it's really nice to see the same faces, people who have become friends...mostly with the same goals, but then again , all of us individuals with our own age challenges, backgrounds, and baggage...who need and receive mutual respect and understanding. I look forward to many years of health and fitness

[Bonnie]

Thanks ladies long live fitness & US too !

By the way lynn I almost choked on oatmeal at the " next 100 pages " Im starting to space more as lu mentioned

[Bonnie]

Oh nokie didn't see your post before, yeah instructor had me all fired up with all these new possibilities.I look forward to leaning how to design FUN yet effective programs for clients.For me it doesn't make much sense to build muscle & power & then do NOTHING with it. I want to learn how to bounce off things, jump use the body I made to see what can be done.Boredom is the enemy..finally I also found out perhaps what the reason is that I packed on all this muscle without doing a high volume of sets, reps & weight, she said testosterone is probably high due to genetics ?..I know cortisol level was quite high on the last test, but since I already have the muscle.. may as well enjoy it. Hope you had a great workout too

[Bonnie]

Todays workout

Treadmill
1 min/3 min 6.6 - 7..4.8 - 5 mph for 20 minutes
10 mins on elliptical @ level 7..4 mph

So something freakish was going on today..I'm wondering if chemical reactions in the body from yesterdays training method was involved..I usually use the treadmill with the + - speed thing on the part down by the , however some one was on it..so I used the regular one, the first time I tried an interval I tried putting it back down & had to jump off to do so.THEN each time I did an interval the entire time I was going fast muscles kept telling brain to jump off, jump off, seriously was annoying as hell.So is this mental fear due to wrong machine OR the nervous system reacting still from yesterday ?

[Bonnie]

Yeah I was hoping les would help me figure out if it was from yesterdays CNS stimulation or if it happened due to trying to reuse the same fuel system within 24 hours.Due to the fact when you do maximal HR on intervals your body stops using the glycolytic fuel source & starts using the phosphagen fuel source, though I'm not sure I was above 90 %, felt like a nerve issue & I really had no mental desire to stop, it seemed somewhat forced on me.Its okay, guess I'll google it or ask instructor, maybe is good I'm trying out these methods on myself before giving them to clients.Lol by the way yes 20/10 sec split leaves NO time for adjustments