Lu's Workout Journal

[ldematto]

I need a course in quoting others - seems when I click on quote I get the whole thing and thenhave to erase most of it?

It works!!! Duh! I never knew the previous posts were below the posting box - so if you ever wondered why I might not have addressed things in your post, it's because I forgot! Didn't know it was right there in front of me -

Thanks Lynne!

[ldematto]

Had a great workout today! This is the first day of new routine, as I mix things up a bit - for 2 reasons, 1 I want to lose some more weight (haven't lost in months!) and 2 - working with friend Jean. I'll be combining some cardio with weight training sometimes going to the gym twice a day. Also, after reading many posts I realized I have fallen into the routine of having whole grain cereal with fruit and protein for breakfast every morning, and since I want to get leaner I shouldn't. I saw that Swanso recommended to someone that they should eliminate the cereal and go for eggs and toast (and bacon!!!!) Not sure I understand that but....anyway I'm going to make some adjustments to diet. I eat 20 almonds and see others who eat 4 - why bother??? Actually the reason I eat 20 is because the 100 cal paks sold at BJ's has 20-22 almonds in them? But I've seen elsewhere that 20 almonds equates to more calories than that - very confusing but since I'm not losing weight I guess I should reduce the amount I'm eating. I saw in a post today that Cassie "boils" her chicken! Ack!!!!!!!!! I refuse to do that, I hope it's only due to her competition

Today

HIIT for 20 minutes on the treadmill - 3 1/2 minutes warm up and cool down - 7 intervals for 30 secs at 6.8 mph - Incline 4

normal leg raises, supine bridges, glute kick backs and 2 whole planks! I really need to work on those planks

Dead Lifts 125 lbs! 3 x 5 - Cut on finger is almost healed - stopped me from adding additional weight but felt I could do it.

Sumo Squats 5 x 10 BW only - Performed in between deads and rows. I'm thinking these will assist in reducing the thighs differently than normal squats.

Single Arm Rows 45 lbs - 3 x 5

Lat Pull Downs 70 lbs 3 x 5

Incline Press - 15 lb DB's 3 x 10 - Don't know how Bonnie does these with 35 lb DB's I did 20 once but whoooweee! Very hard!

Bent over flyes - I think that's what you call them - only 7.5 lb DB's 1 x 10 - BEdn over your knees, hold DB's out and raise?

That's all - was running out of water and needed 8 oz for protein drink.

Went home and had 2 eggs, 3 turkey sausage and 2 WW (45 Cal) toast with Almond Nut butter - I was starved!

Wish me luck - I want to lose at least 10 lbs in the next month and 1/2 - preferably 15. All suggestions are welcome, critical or otherwise! :)

[fitoverforty]

Sounds like a great workout girl! You are killin' those deadlifts!!

I want to lose at least 10 lbs in the next month and 1/2 - preferably 15

I wish you much success, that is quite a tall order! Don't over do it. Your workout is incredible already, so maybe the answer to upping the weight loss will be in your diet tweaks. Or the combination of both working together.

[ldematto]

Definitely diet (pout) - but I have been slacking lately on workouts so hopefully a good combo will do the trick! Thanks!

[oscarmadison]

hi lu,

right or wrong I try to cycle carb days. on weight lifting day I have oatmeal as first meal after workout, some type of protein and a tbls of honey. some days I put a tbls of peanut butter in oat meal or cocoa and stevia.

maybe two 70 cal whole grain breads with tuna, chicken, turkey....at lunch instead of one

and dinner maybe a low glycemic whole wheat noodle with whatever meat and sauce dejuor.

only on weight lifting day.

on GPP day I do eggs and meat, then vegetables instead of noodles or breads the rest of the way.

Cutting carbs to barest bones unless its fruit or veggie carb, on GPP day

on day off i also try to keep carbs from breads and noodles very small,

in betweeners are vegetables low fat cheese/cottage cheese, mornings only fruits and a nut of some sorts

just way onto a slimmer younger me.

[ldematto]

That's good advice Oscar and something I should've known - obviously forgot Got into that habit of eating cereal every morning. Now that I think about it it started when I no longer had to go to work?!?! Before I'd get up at 5 have a protein shake and go to the gym. On weight training days I'd have carbs when I got home. Now I wake later and it messes me up! Hmmmmm....guess the answer is to get up early and get back on previous schedule and limit (or eliminate) the bad carbs on non weight training days.

[Boss Man]

Whole-grain Cereals are good Carbs. Especially for things like Vitamin B, Iron and Beta-Glucan, which helps lower Cholesterol.

Just limit the size of portion and preferably buy Biscuit type, as it's easier to track how much you eat every day than flake type.

[ldematto]

That's good news Boss Man - now I can try the Weetabix Bisquits! But I still think I will limit carbs on non weight training days..of course I'll eat veggies!

[ldematto]

I found Weetabix right here in Groton CT at Big Y! I know Allison had said she saw it in the states but this is the first time I've ever seen it. Can't wait to try it in the morn

[Nokie173]

So... how does it taste?

[Boss Man]

That stuff is gold. Forget the old methodology of basically getting about 1cm of Milk in the bowl, so you get dry cereal with a damp underbelly; you want loads of milk. It's better mushy

It's one of those, if you found the taste could be spiced up a bit, you could add stuff like some powdered Flax, Honey or Nuts. I don't tart mine up like that. Obviously avoid adding fruit to it, as the Cereal would hinder the Fruit digestion, and if you added Citrus, you could increase Hyperacidity and GERD risk.

[ldematto]

First - I had Weetabix this morning and it was DELICIOUS!! The Box says Organic Weetabix, Whole Grain Biscuits "Heart Healthy" 120 cal for 2 biscuits. Needless to say I had to have 2! I looooooooooooved them!


Today met Jean at the gym. First we got on the treadmill for 15 minutes (15 minutes was where I started) however, I did 6 intervals at 6.8 mph incline 4. Jean upped it this time from 2.8 mph to 3.

Next

Leg Raises 3 x 8
Supine Bridges - 2 sets of 8 holding for 15 secs, 1 set holding 15 secs for 4, then 4 more holding for 2.
Glute Kick backs - 3 x 8

I did a couple of planks (2) holding for 30 secs - still very hard for me!

Hip Abduction - 70 lbs 3 x 8
Hip Adduction - 70 lbs. 3 x 8

Since I did weight training yesterday I refrained from continuing but couldn't help doing 20 suma squats ( new fav exercise!)

Jean did the abduction/adduction above with lighter weights, then moved on to the Ab Machine and did 2 sets of 10.
She did 3 sets of 8 of Lat Pull downs 20 or 30 lbs - Can't remember!
Tricep press - 3 x 8 20 lbs.
Leg Extension - 50 lbs 25 reps.

Called it a day. Stretched...I have to tell you I am SORE!!!!! It must be the abduction/adduction exercises - no wonder Jean couldn't walk for two days! It's affecting me too! I think I'll add them to regular routine as I did lose lots of weight way back then......AND those exercises along with sumo squats "should" assist with making these dang thighs smaller

[fitoverforty]

making these dang thighs smaller

HIIT will help too! You are doing great! combining the HIIT with the weights like you are doing I think will really make a big difference in your results. Good job doing those planks!

[swanso5]

why bother with abd/add when you can do a lunge and get the same and plenty other benefits?

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

[ldematto]

It just feels right Swanso - don't worry I won't be giving up lunges, and deads will remain a staple in program all because of you. Maybe 130lbs today?? I'm at the gym, just finished 20 minutes on the treadmill with 8 intervals at 6.8 mph - that beats the crap out of me!!! Taking a rest then off to the mats and boys room

Continued after weight training.......

First I'm eating 2 biscuits of Weetabix as I write topped with walnuts, organic fat free milk and a dolop of honey - yum!

On the mats did normal leg raises, supine bridges and glute kick backs. Was going to do planks but just plain forgot!

Did 20 walking lunges over to the boys room, passing those useless add/abd machines (at Swanso's recommendation) - although I must admit I like them and may worked them in at times

Dead Lifts - 130 lbs!!!!!!!!!! 3 x 5 - New record for me - 5 lbs each week I hope to increase. I'm still able to do them wtihout straps now that I hold one palm away and one palm toward me.

Sumo Squats 5 x 10
Reverse Lunges 2 x 10

Trying to attack those thighs

Incline Bench Press 3 x 8 15 lb DB's

Chin Ups 3 x 5 Dips 1 x 5 - used only 14 assist vs 16 today! Is the Dip where you push up from a middle bar? I get sooo confused...the machine is called Chin Up/Dip Assist and I always thought I was doing pull ups...what's the difference anyway from a pull up and a chin up?

Single Arm Rows - 45 lb DB - 3 x 5

Did I miss any major muscle groups?