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

[Bonnie]

" eh " ? Gosh are you becoming Canadian eh ? I don't know a lot about bread, though most have more than one grain don't they ?

[Boss Man]

Not always no. Wheat bread may not nor possibly would Rye Bread I would presume, but having never been part of the baking trade I cannot be sure.

[Bonnie]

So whole wheat would be more nutritional than twelve grain ? Okay, will check into it or rye, think they make that there too.

[Boss Man]

No I'm not saying Whole-grain is more nutritional than 12 grain, just that some Breads may have just one type of grain, as you said most do have mnore than one in a questioning manner .

Some could argue the more grains the better, as you get a mixture of nutrients rather than a more limited amount, from a Bread with 1-2 grains in it.

[Bonnie]

Yeah I read the back, it has flax etc & it states the germ is still attached to the grains, raisin syrup & whole parts instead of sugar, seems legit.I heard whole wheat makes you feel bloated, any truth to that ?

[Bonnie]

Today's workout

Weigh in 109.8

Pull ups ( full dead weight )
3 x 5
with
Split squats
1 x 8 x 100
2 x 8 x 105

Push ups
3 x 10
with
One arm row
1 x 8 x 35
2 x 8 x 40
with
Supine bridge hamstring curls on ball ( heel's only )

Seated rows
1 x 8 x 60
1 x 4 x 89..stopped..x 4 x 70
1 x 8 x 70

DBL leg drops with ab curls
3 x 10

Planks
1 x 75 seconds
1 x 1 min

Side planks
2 x 45 seconds

Okay so I will freely admit I googled to see what muscles exactly were involved in chin ups & pull ups, because there are so MANY assisting muscles I wasn't sure...to find out that I'm double beating up lats per workout...SO as of today..I will be cutting back to chin ups on monday..pull ups wednesday & friday, because those are harder.I'm confused as to the row situation, the seated one, because of all exercises she said it could have a possible 3 count for shoulder girdle reset, been a week & now I'm not sure what the hell she meant ? That is why the weight is down, though I'm finding I can squeeze scapula together quite nicely at that weight & not feel like I'm half range of motioning it.I added some hamstring curls for fun, I know they get worked in the squat but are only assisting, so wanted to isolate them, it was successful & I haven''t felt that utter delicious feeling of " I can seriously feel I've used all muscles " in such a long time, it was heavenly The leg drop I've adjusted, legs were going to low, causing back pain, now it is targeted exactly where it should be & the planks are up !! NEVER did I think those things would advance, persistence is the key.Out to the doctors this afternoon, though knee problem was resolved when I ditched those front squats, in all likely hood I'd never recommend those to a client, unless they had painted spots for your feet on the floor, you CAN'T see through that bar & one misplaced foot, means possible injury.Have a great day everyone !

PS when I weighed myself today I fully expected to see a couple of pounds extra & to utter amazement I lost almost one pound..I hope If I do gain any in the future it is muscle only.

[Boss Man]

I thought for a moment you were going to say you googled yourself .

After all you may one day become a well known "trainer to the stars", but not quite yet grasshopper .

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

[Bonnie]

Thanks for the vote of confidence, though I think I'll keep head out of the clouds & stick with down to earth people So, after much poking & prodding they are checking for a tibial stress fracture, or possibly a bone density test, if the tibia x ray shows nothing ? ..back out to his office in three weeks, until then ice & avoid stairs.Feel like an utter tool, taking the elevator at the train, BUT the second I step down those steps, its like an electric shock in shin, so I'll take the elevator.Kid came back upstairs to claim his computer,have a good evening everyone.

[Bonnie]

Today is an off day, though I will be busy & then tonight is the workshop on the ICE exam.That stress fracture if there is one, was achieved by doing sprints & jogging on concrete, not a good idea.As for the knee, its in the clear & when I told him, it went away as soon as I stopped front squats, he said & it took you 10 months to figure that out ?..If I had not taken fitness theory & then the weight lifting course I'd still be doing them, until you understand what is under your skin , how it moves & the do's & don'ts in the weight room by a qualified instructor, how would you ever know ?..Lesson learned, if you can't SEE the position your feet are in DON'T do the exercise.Hopefully after learning all this, he won't need to be smiling at me & saying " Welcome back " in the future cheeky man Have a great day everyone.

[fitoverforty]

So Bonnie, what was it exactly that was causing the pain in your knee with the front squats? Did you not feel that pain with lunges? If I'm not very careful I feel pain across knee in a lunge, probably foot position as well.

Do you do any variations of the pushups? Or just the standard? I really like mixing up the position of the pushup. Like Decline pushups, Cross over pushups, Pike pushups, Diamond pushups. Diamond Decline are fav.

[Bonnie]

Yes I used to feel pain in lunges & the split squats, until recently, as I've stabilized knee more now, by building up quads I don't feel pain in split squats ( stationary lunge position ) & I don't do dynamic ( moving ) lunges.I don't vary push ups due to the fact I have the supraspinatous tear, not so good of ROM ( range of motion ) or large weight volumes. I'm just happy I can do all that I do with it presently

[Bonnie]

Boss man in case you drop by, I found in the book today that HR formula is called the karvonen method.

[fitoverforty]

I don't vary push ups due to the fact I have the supraspinatous tear, not so good of ROM ( range of motion )

Oh, I understand then. You do so much and do it so well, I forget that you have an injury!!
Do step ups build your quads? Or did you achieve that by weighted squats? Just curious, I need to build up the muscles around knee, and wondered if step ups or squats would help.

[Boss Man]

Bone density testing.

T or Z score

Z score compares the individual to a similar individual, I.E. mid 40's, compared to patient mid 40's.

T score uses a fixed method. Average 30 year old , (not sure why).

To understanding, the scoring system works the same in either case.

0 to -1, is healthy

1- to -2.5, (Osteopenia), thinning bones.

-2.5 or less, (Osteoperosis),

There is also another thing that can happen sometimes called Osteopetrosis, which is abnormal thickening of the Bones, potentially leading to brittleness I believe. Were this to affect the levels of marrow in the Bones, (I'm not sure if it does), then you could find you get reduced blood cell production, affecting disease control, (white), coagulation, (Platelets) and oxygen delivery, (red, (Erythrocytes)).

Not sure if I've mentioned this before, but try downloading a Bone density tool called Algaecal.

It lists foods prevalent for things like Calcium, Magnesium, Vitamin D and Vitamin K. It tells you the RDA's for both sexes.

You tick the foods on the list you consumed that day and amened the numbers if the portion sizes were more than 1. You can also include 0.5's, say if you havd 1.5 of a portion.

It then tells you what your nutrient intake was, in relation to RDA's by numerical and percentage values.

This might be of some use in determining if you might be contributing to Osteopenia by dietary issues, because if so, weight training could possibly increase the risk of fractures, or hairline cracks, if the bones thin, to a point where they cannot tolerate the loadbearing placed on them in the Gym.

[Bonnie]

Thanks boss man for the info on bone density, though they need stick a needle in for contrast dye, so I'm hoping I don't need that done till I'm fifty, think that is when they traditionally recommend testing ?

The tibia pain was caused by high impact on concrete, not in the weight room.

Since that doctor was pushing on bone repeatedly it has hurt for the last day or so, seems cruel & unusual punishment to push so hard, but he had a student there & they both had a go at it

Weight day today, back to post later