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

[swanso5]

you are a lot firmer in the current photo's, a lot firmer indeed

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[Bonnie]

Thank you both

[ldematto]

You should be proud~ Great progress, you look fabulous! All that hard work really pays off - even if the scale doesn't show you what you think it should be. I think I need to get on a "out with the old and in with the new" program

[fitoverforty]

Yes Bonnie, you have set the bar high...very high indeed. Makes me want to work harder! But that is what we are all here for, encouragement, support. Just seeing how others are improving is a strong motivation to keep working ourselves.

[Boss Man]

You CAN be proud of what you are doing. The main thing is to keep pushing and not let anyone or anything get in your way .

[ldematto]

Just thinking about you and hoping your are having a nice holiday with your Mom. See you Thursday!

[ldematto]

It's Thursday, where r u? Just wanted to leave your workout journal front and center (top of the heap) so's you wouldn't forget us

[fitoverforty]

Hey Bonnie....you back yet? Hope you had a great time with your Mom.
Yeah, I noticed there are about 8 workout journals that are active right now! I think that is awesome! I posted workout yesterday evening around 6 p.m., and this morning I'm already like #6 on the page!! Dang!

[Bonnie]

Monday aug 31st

DB Press w Ball
3 x 8 x 25lbs

paired with

Seated Rows
3 x 8 x 40 kgs ( 88.8lbs)

Military Press
3 x 8 x 25lbs

paired with

Modified Pullups
3 x 8

Back Squats
2 x 5 x 90lbs
1 x 5 x 95lbs

Deadlifts
2 x 5 x 100lbs
1 x 5 x 105lbs

Hanging leg raises ( chair )
3 x 8

Crunchs w 12lb medicine ball
3 x 8

Woodchoppers w 12lb medicine ball
3 x 10

Planks
2 x 45secs front
2 x 10 x cable row @ 17.5 lbs



Wednesday Workout

Lat pulldowns
3 x 8 x 70lbs

with

Pushups
3 x 10

Standing Row
2 x 10 x 25lbs
1 x 8 x 30lbs

with

Pushpress
2 x 5 x 45lbs
1 x 5 x 50lbs

DB Lunges
3 x 10 x 20lbs

Deadlifts
3 x 5 x 105lbs

Windshield wipers
3 x 8

Hanging leg raises
3 x 8

Crunchs with 12 lbs medicine ball
3 x 8

Planks
2 x 45 secs front
2 x 10 x [email protected]

Todays Workout

HIIT elliptical

GOSH what a trip...caught a bug while up there its called ..the IRONMAN bug mom lives where they hold " Ironman Canada " each year, on august 30th, people come from all over the world to compete.So for an extended goal, in 2 yrs this time, I plan to do that race...need to work & buy a bike & learn to swim properly, but alas hence the 2 yrs..is a 79 yr old nun runs it each year & completes it before midnight.Duno seems like a kick thing to do, in moms hometown Though on Tuesday I stretched in the driveway, proceeded to jog up the hill by her house ( the type u feel u r goin to fall backwards steepness ) & yikes to smokey from forest fires, felt I inhaled about 10 cigs, in space of 100 ft walked, then ran, halfway uptown, gave up running, couldnt breathe ( have asthma ) .Odd thing running up that steep of incline, scenery doesnt whiz by, lol is in slow motion.Today arrived home, didnt unpack, cept to find cardio wear & headed to the gym for beloved HIIT, missed it dearly So now seems I've some reading to do to catch up on all your journals. diet didnt suffer much while there, I only allowed myself 2 pieces of garlic bread & 2 slivers of apple pie with tiny scoop of icecream & last nite had can of coca cola, thinkin I was somehow missing out & dumped half the can out, cos head felt funny ?..must of been the sugar ? Anywho back to routine & diet, dont need start training for ironman just yet, will register for it next august 31st

[fitoverforty]

Hi Bonnie! Glad ur back!
IRONMAN! Yes! That is an awesome race, and is one of long range goals also! First, I want to complete a marathon (just happens to be the last leg of an Ironman). Then, kind of like you, in 2 yrs time I hope to complete the Ironman triathlon. It takes some serious training, which you have already proved you can handle that commitment. Hey! Maybe we could do an ironman in the same month, maybe the same day, just in different places? You in Canada, me in Texas. Wouldn't that be awesome!
You might consider in the next year training and completing a shorter distance triathlon, just to give you a taste of what it takes to train for 3 different sports.
Two years ago I completed an Olympic distance triathlon (approx. 1/4 distance of an Ironman) and it was tough! The swim was the hardest part for me. I trained in the pool at gym, so i thought I was ready. But let me give you this bit of advice, you need to swim and train at least part of the time in open water (lake or ocean) to get used to the waves and current, weather, etc. I was not prepared for the vast difference there was from a climate controlled gym pool to the cold waters of a Bay! With those legs of yours the bike riding should be a breeze! There are alot of different types of racing bikes...I bought mine "used " from a bike shop for about $300.00. It is a Miyata. Love it!
You have a very athletic physique and you are strong, so I know you will do great! If you have a dream or a passion, go for it girl, that's what life is all about! I will help you and support you all the way! Maybe we can help each other!

[Bonnie]

Awesome, yes sure, most likely I'll work way up by doing other races etc.Cant recall the specifics of this one, but even the top athletes took btwn 7- 9 hrs to complete it, was some wicked forest fires tho, duno how they managed to do the race through it.Yeah I swam at moms, though lol not far & I duno how to swim with face in the water, need a plug for nose first & a lake without weeds !!!!!!!! Yuck, wrap around ur foot, nasty things Never been much of a bike person, cant run far either, but have 2 yrs to train & I love a challenge, as it seems u do as well, so cheers to the next 2 years !!!

[ldematto]

Welcome Back - missed you! Great that you could workout AND maintain a sensible diet - good for you! That's awful about the smoke from the fires - as a former smoker just sitting by a campfire makes me feel like I've smoked a pack a cigs the next day! Very sensitive.....But even worse is these crazy fires....I sure hope there isn't a sicko out there lighting them.

What is a Back Squat anyway - reverse lunge? Guess I could look at youtube.....

You guys are crazy - good kind but crazy none the less - Marathons - Ironmans? But I wish you the best of luck! If you do it together somewhere let me know - I can come and cheer you on!

I'm off for the weekend - taking care of some business then to the campground. Hopefully we'll be able to take the boat out - the weather is expected to be in the 70's.

Enjoy the long weekend!

[Bonnie]

Thanks, missed u also, nah, those fires r usually set by lightening, though alot this year were carelessly started by humans. mother smokes still also...thought Id die first 2 days there.Back squat is just a regular squat, but becos it is behind the head, is called back squat ?..Is the only squats I wasnt willing to give up for lunges Yeah apparently alot of ppl catch the ironman bug when they r there, is beautiful countryside ( without the smoke ) & gives me a goal to work towards.Have a great time camping, see u when u return

[Bonnie]

Todays Workout

Warm up 10 mins @ 5 mph

DB Incline
1 x 8 x 25lbs
2 x 8 x30lbs

paired with

Bent over row
2 x 10 x 25lbs
1 x 8 x 30lbs

DB Pullovers
3 x 8 x 35lbs

paired with

Side Lat raises
3 x 10 x 15lbs

Tri Overhead exts
3 x 8 x 25lbs

DB Bicep Curls
1 x 10 x 15lbs
2 x 8 x 20lbs

Lunges
3 x 8 x 20lbs

Deadlifts
3 x 5 x 105lbs

Russian twists
3 x 8 x 25lbs

Decline leg raises
3 x 8

Swiss ball w 12lb medicine ball crunchs
3 x 8

Front Planks
2 x 1 min

Side Planks
2 x 12 x cable row @ 17.5lbs

I sooo forgot gloves @ home this morn I am starting to see the difference btwn BB press & DB press...takes alot to get those DB up where u need them Saw one guy shaking his head, after I did a set with those 30lb ones & yes Im the only woman packing around weights of that size in gym.Aha I snuck over to the bars & I think, I did one chin up ?..or half of one, anyway I moved upwards, instead of dangling gracefully Waist is now at 29 inchs,hips at 35, weight at 60.9 kg with clothes & shoes.Have a great weekend everyone !!

[Bonnie]

Umm, the pics I took a few mins ago, is it me or am I starting to look a bit " guyish " & what would cause the manly look ?...is it the heavy weights ? or...also today I switched protein powder, was using the six star, that had creatine etc in it, two scoops per 1 cup water..56 g protein...now I'm using leanfit whey protein, tho one scoop is 1 cup of water ..so only 25 g protein, or should I take 2 scoops after weights ? I switched cos, the six star when consumed, seemed to speed up heart rate Any help on the topic be much appreciated, thanks.Btw by manly I mean the chest, that back of arm muscle is cool & the glutes etc.