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

[swanso5]

1 scoop is enough

[Bonnie]

Ok swanso, thanks

[fitoverforty]

is it me or am I starting to look a bit " guyish

You don't look "guyish" to me. What I see is an extremely fit woman with an athletic kick butt body!

Btw by manly I mean the chest

You are building up the muscles in your chest & upper body, but by no means do you look manly. Your body is becoming toned and defined. Nice bicep girl! Dang! You have nothing to worry about. Focus on the positive - you have worked hard to achieve a body that most women in their 40's - heck, any age for that matter - would kill to have. I look at your pics and it inspires me to keep working!

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.

I bet no other woman at your gym is getting the awesome results that you are! You keep doing what you are doing. You look strong, fit, toned and still very "womanly" shaped. Congrats girl, hat is off to you.

[Bonnie]

Thanks u, yes perhaps was a bit of over reaction, the guy shaking his head wasn't being negative, was a shake of disbelief, sometimes I've still those moments myself, all the people in gym r supportive & friendly, well cept a cpl women, who look at me with daggers in their eyes.Hope u had a terrific date nite

[Bonnie]

Todays Workout

HIIT elliptical ... 37 mins

1 min sprint
2 min reg pace for 9 mins..

@ 9 min

5 mins slow to release the fat into the blood

@ 14 min

1 min sprint
2 min reg pace..same cycle for 20 mins

3 min cool down

This is reg HIIT, dont think Ive ever wrote it out correctly before tho & am to lazy to do so again for the next year, lol might just keep quoting myself

[swanso5]

after the 5mins it's steady state cardio not intervals...you'll be burning muscle otherwise

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

[Bonnie]

OMG Ive been doing it this way for six weeks...good thing I typed that out..so is ok to put it on a hill program or such tho for the 20 mins ?

[swanso5]

no, 20mins at the easy pace in your intervals

[Bonnie]

Oh ok, thanks I'll make that adjustment for tuesdays session

[fitoverforty]

so is ok to put it on a hill program or such tho for the 20 mins

If you are like me you may be feeling like the hardest part of HIIT is doing that 20 minutes at the steady pace, after you have been doing such intense hard work in the intervals. After I have done the intervals I am fired up and ready to go...it is hard to make myself slow down, and 20 minutes seems like forever!! But it is a very important part of the whole process.

all the people in gym r supportive & friendly, well cept a cpl women, who look at me with daggers in their eyes

Those women look at you like that because they are insecure and unhappy with themselves, and are mad at themselves for not having the same workout effort and progress you have. They want the look, but not the work that comes with it. They are more into being "seen" at the gym than actually using it for its intended purpose! In the past, I have actually had women get mad and leave their elliptical machine or treadmill because i got on one right next to them and was kickin' butt. I never intended to make them look bad....they did it all by themselves! So, don't sweat it, just smile and keep pumping that iron!

[Bonnie]

Heya welcome bk from date night As for the steady state, lol...I wasnt doing any, i was doing 9 mins of intervals then five mins steady, then another 20 mins intervals, the hill program is just one of the steady state programs on the elliptical, though Ill jus stick to the flat track program, with more resistence & yeah it might be a wee bit boring Just need better music

[ldematto]

For some reason I can't access your profile (anyone's for that matter) and view your new pics on Black Berry

As soon as I get to a PC I'll check them out (away for the long holiday) I'm sure you look great!!!

[Bonnie]

Todays Workout

DB Press on swiss ball
1 x 8 x 25lbs
2 x 8 x 30lbs

paired with

Seated Rows
1 x 8 x 80lbs
1 x 8 x 85lbs
1 x 5 x 90lbs

DB Military Press
1 x 8 x 25lbs
2 x 7 x 25lbs

paired with

Horizontal Pullups
3 x 6 x BW

Back squats
1 x 8 x 85lbs
1 x 5 x 90lbs
1 x 5 x 95lbs

Deadlifts
3 x 5 x 105lbs

Woodchoppers w 12lb medicine ball
3 x 8 x 2

Hanging leg raises
1 x 10
2 x 8

Crunch on floor with 12lb medicine ball
3 x 8

Planks
2 x 1min

Side Plank with row
2 x 12 @ 17.5lbs x 2

Normally sunday is a day off, however some tool, has put a holiday on gym day again so its closed !! The nerve..lol..so tomorrow is rest day Hope u all had great weekend !

[fitoverforty]

Hanging leg raises
1 x 10
2 x 8

don't cha just love those? I think hanging leg raises are favorite thing to do at the gym. Do you twist your obliques when you raise your legs?

Planks
2 x 1min

You go girl! 1 minute planks! I better step it up, or you'll get "plank Ho" title!! LOL
Have a good rest day tomorrow!

[Bonnie]

Lol @ plank ho title ...yeah Id love it more those leg raises if gym had proper roman chair, stead of just the dip bar pushed up against the wall Nop, I did obliques with the woodchoppers Thanks u enjoy ur day to. Had transfusion on friday & not given myself a day to rest, so am lookin forward to bein lazy