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

[Bonnie]

Well, actually I was blown away that Allison was so informed.Also glad I had incorporated beans & grains, as I see they have calcium.What I'm wondering now, does broccoli need to be cooked to achieve its calcium contribution ? ..what about raw ? Though I do eat a cup of cooked a day too.

[Bonnie]

awesome, thanks

[Bonnie]

Todays Workout


Jane fonda's
2 x 20
Reverse back extension
2 x 20

Hip thrust with BB
2 x 8 x 65
3 x 8 x 75
3 x 8 x 80

Sumo Deadlifts ( they ROCK !! )
1 x 3 x 95
2 x 3 x 135
5 x 3 x 155

Okay so not in the program but I did 3 sets of hanging leg raises in between the sets of dead lifts.

treadmill incline 2..5 mph for 15 minutes

Five sets later... found a solution to the hip thrust bar issue.Used some step plastic things, not high enough, added wooden calf raise things, keep falling over...THEN an aha moment, the open end of the dairyland plastic boxes, perfect height !! Finally a useful contribution from the dairy companies

[ironwill]

Sumo Deadlifts ( they ROCK !! )
1 x 3 x 95
2 x 3 x 135
5 x 3 x 155

Five sets later... found a solution to the hip thrust bar issue.Used some step plastic things, not high enough, added wooden calf raise things, keep falling over...THEN an aha moment, the open end of the dairyland plastic boxes, perfect height !! Finally a useful contribution from the dairy companies

Sumo's sound interesting. I'm going to try those someday. Hip dislikes regular Deads when I get up near 300, wonder if Sumo's might be better. I like your enthusiasm about them!!!

Love aha moments....

[Bonnie]

I can lift more with sumo dead lifts, its quite cool, because it feels like you are pushing the floor apart with your feet.Give em a whirl

http://www.youtube.com/watch?v=XynUSDVyd6Q&NR=1" onclick="window.open(this.href);return false;

[Bonnie]

Glut circuit from Tuesday..45 minutes today.

Inverted rows with SB
10/8/10

http://www.youtube.com/watch?v=As6nzmJ9tzs" onclick="window.open(this.href);return false; ( I used a bar )

with
Step offs with SB
3 x 10

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

DB chest press
1 x 10 x 25...x 8 x 30...x 6 x 30

Face pulls
3 x 15 x 17.5

Looking forward to trying out those box squats tomorrow On the step offs I did the first set close to the ball, but found it okay to venture out farther, with shins on the ball.Not as easy as he makes it look.

[fitoverforty]

Step offs with SB

I just like watching the video...

[Bonnie]

The first one I did, I lifted or attempted to lift leg & thought....ohhhh hmm hope I can do these, that was only temporary though Yeah that guy has a whole series of videos. Should watch his core blast one..amazing dude.

[Bonnie]

Time to remake the black beans & rice from the shapefit page..only this time its beans, rice & extra lean ground beef .5 lb. I found once I evened out what I consider an acceptable amount of carbohydrates ( 45 g is to much ) to 30 g per meal, the protein fell considerably..not okay, with the beef it comes out to ..

Based on 8 servings vs the six I previously used :

Protein 40 g
Carbohydrates 22.5 g
Fat 10.75 g..saturated actually remains the same at 4 g per meal

.25 of a lb would probably be more optimal protein wise, however I froze it in .5 amounts.

[Bonnie]

Surprisingly enough, the recipe only uses, garlic, onions & cilantro as flavor. Its under the black beans & rice, in the healthy recipes section on this site.

[fit-fanatic-2025]

I haven't looked at the recipes they have on shapefit. I will have to check it out as long as you don't have to have pro to do it.

[Bonnie]

Nope, I been using that recipe for months now.Heads up on the cheese..if you are going to FREEZE portions, you might want to keep that on the side. When I'm at work & dump the meal into a bowl, the cheese always got stuck to the bottom of the bowl...

Just to clear up the dairy thing..I LOVE the taste of cheese & almost every other dairy product.I personally chose to give it up, because there came a point when busting butt in the gym, then eating dairy became redundant.Why eat something you know is going to screw up your body fat %.

Though weights instructor in school said something one day that haunts me each time I think of dairy..her exact words were " Why would I drink or eat something from another mammals breast "...NEVER looked at dairy the same since.

[Bonnie]

Wondered if this workout would kick butt literally & it did NOT disappoint !!!

Prone single leg hip extensions....2 x 20
Jane fonda's ...2 x 20

Hip thrusts
10 x 8 x 80 lb

Box squats...with the dairyland milk crate ! butt only fully planted on it a few times, will work on hitting it each time.
3 x 8 x 95 lb

http://www.youtube.com/watch?v=ivZlsvWqCN8" onclick="window.open(this.href);return false;

Reverse lunges
1 x 8 x 45 lb
1 x 6 x 45 lb
1 x 6 x 65 lb
with
Push ups
1 x 16/12/14
with
Roll outs
2 x 12...1 x 8

http://www.youtube.com/watch?v=2nUgxuXa3mo" onclick="window.open(this.href);return false;

Seated row, narrow semi supinated grip
3 x 8 x 70

That last group of exercises were all supposed to be done in a circuit, but if I wandered over to the row machine..someone would jack the squat rack.. Okay so I finally understand the men & their grunting, though I still think an assertive exhale is enough.Those squats are fun but take a lot of effort, they were actually easier than I thought they would be, long way down No running today, will pop it in tomorrow after the high rep glut circuit.

[ldematto]

Looks like a great workout!

[Bonnie]

Todays workout

High rep glut workout

Treadmill...incline level 2...10 minutes @ 5.2 mph
level 3...10 minutes @ 5.2 mph

I survived the first week, now to get down to business weights wise in the next week...