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

[fitoverforty]

Oh, I took this picture to put on cover letter for employment, even though I look like caspers freaking cousin in it, need a little color.

lol! I think it is just the light on your skin. Don't worry, you look great - happy.

[Bonnie]

Thanks, wish cell phone had a camera, so I could take a picture anywhere but in front of this laptop. Hope your weekend was good

[Bonnie]

Todays workout

Weight 112.5

Mini side steps with band ...2 x 20
Prone single leg hip extensions...2 x 20

Those are more like 2 x 25, if I count from when glut actually engages on the side steps.

Regular to the floor dead lifts ( heavier next time, wanted to gauge the after pain level first )

1 x 3 x 115 lb
7 x 3 x 125 lb

BB hip thrusts

8 x 5 x 45 lb

15 mins treadmill incline level 2...5.2 mph

Thats all the legs were going to put up with

http://il.youtube.com/watch?v=A8nFGuY77 ... re=related" onclick="window.open(this.href);return false;

[Bonnie]

This is some beautiful gluts....if I can land mine even in the same ballpark, I'll be a happy chick for eternity

http://www.youtube.com/watch?v=ZEYe-XVbL6g&NR=1" onclick="window.open(this.href);return false;

[Bonnie]

Todays Workout

600 butt squeezes later

Prone hip extension, single leg...5 x 20 each leg
Jane fonda's 5 x 20 each leg
Reverse back extension 5 x 20
Mini band step 5 x 20

hthttp://www.youtube.com/watch?v=CWiY9a6rPcU" onclick="window.open(this.href);return false;
tp://www.youtube.com/watch?v=KUs1SXJu3GQ" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=qgqVkg71Ogo" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=f3UsHsUm0m0" onclick="window.open(this.href);return false;

These dudes look like a penguin march ?..

that workout took 1 hour

then

Pull ups
1 x 4
chin up
1 x 6
Pull up
1 x 2

Single arm shoulder DB press
3 x 6 x 25 lb

Supported chest row semi supinated
3 x 6 x 50 lb

Pallot press

3 x 6 x 12.5 ..each side

http://www.youtube.com/watch?v=JmcH0UsXRVw" onclick="window.open(this.href);return false;

I don't understand the concept of this press, its from the side. obliques certainly felt it.Other than that it felt like a waste of time or I'm not doing it correctly, which could easily be the case.

pull ups & chins I did from ground zero.I think I was only going down 2/3 of the way before.Major difference trying to hoist myself from the very bottom.I was impressed I could even do it.Not going to need belt for awhile I think.I am exhausted.

I still squeeze with each step I take, always a good habit.

[skully]

Sorry to pry on your workout journal. Can I ask a question? You have such a lovely body, ripped an everything, I assume the weights you mention are in Lb's. How is it possible I lift very similar weights to you, but body looks NOTHING like yours (muscle-size-wise)

I understand everyone has different genes, make up...etc. but doesn't up to some point the weight you lift equate on how they show on your body?


I do a dead with 137lbs, I can do shoulder presses with 20-15lbs, I bench up to 88lbs (1rep), 8lbs less for 6-8reps. I am doing what you were doing with chins, 3/4 and I usually hit 8reps.

I just don't understand why I don't look as musclar. I know is part of the problem, but arms are skinny,but nothing shows at all!

sorry to bother you!

[Bonnie]

Its okay, well I don't really have an answer.I know that I have stuck to the same type of lifting, with very little variation 3 x a week for the last 2 years, unless I was really sick, which happens rarely.Same type of cardiovascular training as well.Only thing that has changed is maybe the rep range went down & the weight started being in a pyramid style. I did read in a thread where boss man, mentioned a higher testosterone level at this particular age.I think its just consistency, perhaps the testosterone plays a part also.

[Bonnie]

waffles and ice cream..LOL what the devil are those ? ...ahh yes the proper fuel is essential to building the muscle, good point

[skully]

Maybe it is. I know I am still young to want "results" so fast, but damn why can't I enjoy a waffle and ice cream every now and then when metabolism is soaring?I swear to God, eating 2 grilled chicken breasts is not enough for me! I had to eat something 2 hours later.

I did notice, women who are older than me, alhough lift less than me are more defined to an extent than I am. Does genes really take part in this whole thing? I have pretty darn shitty genes in family.

[skully]

waffles and ice cream..LOL what the devil are those ? ...ahh yes the proper fuel is essential to building the muscle, good point

70-80% of diet is clean. Hell, I don't eat burgers and fries as I used to before. Isn't that a huge leap? In fact I get disgusted by the idea of eating macdonalds, kentucky and those now...but i like ice cream so much. waffles i have once every 3 months!

[Bonnie]

Well yes If you've now gotten disgusted with burgers & the like, thats fantastic. son who is 21 eats whatever he wants & gains nothing.Sometimes I envy him, when I was his age women didn't dare do such things, always about keeping slim etc.Though his actual fuel supply would be inferior to mine, when it came to building muscle.Your body uses what its given.

I suppose genetics play a role in muscle building, no one in family ever tried it, so can't really say.I actually started off this journey wanted to be that " toned non fat " woman.However I suppose due to volume & frequency I used I became quite muscular & well whatever I will keep the muscle now, feels good, who cares what anyone thinks about how it looks, its me

recommendation to achieve muscle like mine is maybe to try what I've done, think I started out with sets of 8 -12..3 x a week..HIIT cardio 2 x a week...up until this week I was still doing sets of 6 - 8 & HIIT 2 x weekly..I workout at the same time daily, same amount of sleep 7 hours, eat foods within diet boundaries, never go past 3 hours without food, keep hydrated.Basically just be consistent & its not an overnight thing, has taken 2 years.

Now I've put the rest of body on maintenance & hopped on the quest for the great butt.I wish it was immediate also, ha though it won't be.In fact I'm wondering if calcium is used for each contraction of a muscle..at 600 contractions, maybe I should be eating a salmon out of the river, bones & all, like a bear to replace the calcium

[Bonnie]

Allison I just made a date to eat at a food court on Saturday & first thought is...what in gods name will I eat ? life is somewhat sheltered in terms of eating out, though like incorporating beans & whole meals into diet these days...far cry from meat, vegetables & dip 5 x a day.I will learn & adapt to eating out & STILL keep that darn body fat at bay, there has to be a way, must be possible to balance exercise with eating & still be considered normal

Good luck with your diet changes, you are a strong & knowledgeable woman.Those posts on calcium blew me away

[skully]

I have been very consistent until university came around, but was still within consistency range, I just skipped meals sometimes b/c I had long hour classes, now I am back on track with meals times...etc.

In fact, before. I used to eat junk twice a week. On Thursday with nachos and Fridays with THREE scoops of icecream, while duing the week meals were pretty consistent and clean (up to an extent) and I was slightly thinner than I am now. Funny how eating 3 scoops of ice cream at one go was better than eat 3 scoops of ice cream on three different days a week. Maybe I should go to doing that? Major sugar crash though.

I love MMA classes and it's mostly HIIT stuff that we do in it, but longer periods of time. 30mins drills, 30mins on the bag or punching. I love it, cuz it helps me release the stress I have and anger. I get to pound people w/o worrying about anyone getting hurt or getting stopped by the PO-lice.

I did gain 0.3kgs of muscle in 6 weeks, is that bad, good, average? & lost 0.3kg of fat...duh. fat free mass is now 39/53kgs. Not bad I think, still too much.

I'll try to eat cleaner slowly again & say no Ice cream, except ONCE a week like before & hope choco craving will die after binging on them.

Thanks a lot ^^.

[Bonnie]

Your welcome.Not sure how much those classes challenge ones HR in regards to a metabolism boost for the time between workouts.Stay consistent with your weights, increase the rep range, focus less on amount of weight lifted, though still keep it as heavy as possible with good form, for the rep range.Yes if you must spike your blood sugar, once per week is most likely better than 3 x a week.

I just talked to dinner partner for Saturday, food court is out, now I need to google somewhere healthy to eat downtown

[skully]

Your welcome.Not sure how much those classes challenge ones HR in regards to a metabolism boost for the time between workouts.Stay consistent with your weights, increase the rep range, focus less on amount of weight lifted, though still keep it as heavy as possible with good form, for the rep range.Yes if you must spike your blood sugar, once per week is most likely better than 3 x a week.

I'm actually incoporating all rep ranges right now. I do 12,10,8, 6 or 15 in the end. To shock the system. I either add weights, lower reps,or drop weights and increase reps. I hope I will see changes soon!


I just talked to dinner partner for Saturday, food court is out, now I need to google somewhere healthy to eat downtown

Good luck on finding something healthy to eat. I always opt for grilled chicken, salads, or hummus! LOL.