Work In Progress - FitoverForty

[Bonnie]

Im not sure If i agree with squats making ur legs bigger, mine got smaller & more toned, but also now Ive added, step ups & lunges, so I only do reg back squats once a week

[Boss Man]

yes, son is better , he is going back to school tomorrow, so I can go back to work.

That's good to know. Keep up the hard work, you're doing great and you CAN be proud of yourself .

You are a real ball of energy and sunshine, and it's great to see you getting good results and feeling better for it .

[swanso5]

you're nowhere near balancing out the shoulder girdle and are really only making it worse then what it is without training

a long story short you have a force couple at every joint...in the shoulder it's the one's that bring your arms in front of you (internal rotators such as chest, front delts, lats) and the one's that bring your arms back behind you (rhomboids, low traps, rear delt)

now 99% of the worlds population are very anteriour dominant because, well everythning is front of us (typing, driving etc) so we overuse chest, front delts and lats in everyday life...now couple that with 134 push up reps and we have really overloaded an already overloaded area and now those anteriour muscles are pulling our shoulders forwards and our posteriour muscles have no where near the strength to pull them back so your posture goers to the shit and you'll never do a chin up

this is why you need an actual plan to follow so you know exactly where the training stress is going

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

[fitoverforty]

Lynn, you are rockin' your workouts and diet regimine every day! Way to go girl! I love reading your posts; they keep me on track with own goals, thank you!

hey girl! thank you for the encouragement and kind words!

But I agree, doing too much (as long as we don't hurt ourselves) is MUCH BETTER than being a couch potato and hitting the chocolate stash!

- I was thinking about stupid chocolate all day long!
Thanks everyone for your help and encouragement, there are days when I just wouldn't be able to make it if I didn't have a little "shapefit" push.

our posteriour muscles have no where near the strength to pull them back

Thank you Swanso for the explanation of how I need to balance the load on the muscles. And I agree with you....I do need a plan.
Can you suggest some good posterior back muscle exercises that I can do to help balance out workout? I appreciate you taking an interest in workout and I hope you don't mind me asking questions.

[fitoverforty]

thanks for the suggestions, Lesplease. I can do the seated rows w/cable pull. As far as how much weight to pull - I don't know.
On the lat pulldowns, I do about 56lbs which I dont think is enough if I am supposed to match 65 to 70% of bodyweight, as in pushups. For the lateral raises with DB's - I need to get some heavier DB's for it to do any good. I tried to pick up a 35lb DB off the rack at the store (rack was about chest high) and I couldn't!!! geez, how embarrassing, I don't think anyone saw...well unless you count the video surveillance!

[Bonnie]

So u start at heaviest weight & work to less heavy ?.. what is the strategy ?..btw lynn, lmao @ security cameras seeing it

[swanso5]

db rows
bb bent row
seated row - single cable, bar, d handle. high, low, medium, 2 cable
chest supported rows - bb, db, machine
face pulls
face pull with external rotation
rear delt raises
inverted rows


pulldowns, chin ups, pull ups work the interal rotators (the anteriour muscles from above) which is why splitting sessions up into bodyparts is silly as if you just do these and none of the above then you still are making things worse

so in a nutshell, for someone eho has oerfect strength btw all thier anteriour/posteriour muscles (i,e, no one) then a 1:1 ratio of posteriour (above) : anteriour (chest, shoulder and pulldown/chin up exercises) rep ratio is good but if you have an imbalance (i.e. everyone) then you'll need at least 2:1 and in most cases 3:1

also the wt lifted for each needs to be taken into account as mentioned earlier...if you do 10 x 100kgs for bench press (1000kgs) then you must do 2000 or 3000 total kgs for thoise posteriour muscles

yes it means less benches, shoulder presses and chins but programming is harder then people think

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

[fitoverforty]

Thanks Swanso for the advice. I appreciate you taking the time to try to help me. I have to admit it is alot of info to process and a bit overwhelming for me but I will do the best that I can with it and with what I have to work with at home.

No workout today....I seem to have come down with what son had....fever, body aches, tired, stuffed up head....fun stuff
I'll get back on track in a few days hopefully.

[Bonnie]

Hope u r on the mend Place isnt the same without u..hugs ( if ur contagious, Ill hold off on them hugs, till ur not )

[ldematto]

Me too - miss your smiling face! Hope you feel better soon!

I've been out of sorts myself, but self induced, had a GREAT time with friends Saturday night at a club listening to a band, had 2 Martini's..well, maybe 3 Can't party like I use to

[fitoverforty]

Hi guys I am feeling better, no more fever. But I am home from work today to get some rest. I feel like I have been run over by a truck and am weak as a kitten. It's been a while since I have been "down and out" sick. No fun.
Signs you may be a workout addict:
1. In the midst of a 102 fever...you still log in to shapefit to see what everyone is doing
2. In the midst of a 102 fever...you entertain thoughts of trying to do a pushup or a plank (after all, I don't have to move or anything on a prone plank )
3. You lie awake in bed sweating out a fever and wondering how much "water weight" you might be losing...fighting off the urge to weigh yourself
4. And finally...catching a glimpse of yourself in the mirror....looking like crap, hair a mess, no makeup, eyes swollen, nose running....but still that little part of you cannot stop itself from flexing your arm muscles...and turning sideways to see if you look "thinner"!

If you can identify with any of the above statements...then you too, may in fact be a workout addict!

Have a lovely day everyone.....I'm feeling better and will be back to workouts very soon. Hmmmmm, maybe just one pushup......

[ldematto]

Signs you may be a workout addict:
1. In the midst of a 102 fever...you still log in to shapefit to see what everyone is doing
2. In the midst of a 102 fever...you entertain thoughts of trying to do a pushup or a plank (after all, I don't have to move or anything on a prone plank )
3. You lie awake in bed sweating out a fever and wondering how much "water weight" you might be losing...fighting off the urge to weigh yourself
4. And finally...catching a glimpse of yourself in the mirror....looking like crap, hair a mess, no makeup, eyes swollen, nose running....but still that little part of you cannot stop itself from flexing your arm muscles...and turning sideways to see if you look "thinner"!

You are soooo funny! This place just isn't the same without you! Please get healthy - we need you!

[fitoverforty]

15 Star Jumps
30 Hockey Jumps

1x10x2 - One Leg Reach to Row - 31lb cablepull
http://www.youtube.com/watch?v=IadKBPBvQLk" onclick="window.open(this.href);return false;

1x8x2 Standing Inner Hip Flexion - 18.5lbs cablepull
http://www.youtube.com/watch?v=BMK2jPbjJyU" onclick="window.open(this.href);return false;

Cable Pull Wood Chop Low to HIgh
1x10x2 - 18.5lbs
1x8x2 - 31lbs
http://www.youtube.com/watch?v=Jiri0DYIETQ" onclick="window.open(this.href);return false;

First time trying the above workouts, took it easy focused on proper form.

2x10 @ 68.5lbs Seated Rows

2x8 @ 56lbs upright seated bench press

1x10x2 Front/Reverse Lunge w/DB's

1x15 Wide Stance Pushups
1x10 @ 68.5 lbs Palm In Mid grip Lat Pulldowns
1x10 @ 68.5 lbs Palm Out Wide grip Lat Pulldowns

1x30sec.x2 Plank w/opposing arm/leg extension

Was pretty wobbly throughout all of workout, still weak. But glad to be back doing something!
Some good news: lost .5 inch in bust and hips since last measurements It's not much, but I'll take it!!!!

[Boss Man]

Please get healthy

Yeah Lynne better get healthy, or Lu will come round your house and force feed you Vit C caps, chewable Acidophilus, and Orange Juice, heavily laced with Glutamine, until you do

[ldematto]

Yeah Lynne better get healthy, or Lu will come round your house and force feed you Vit C caps, chewable Acidophilus, and Orange Juice, heavily laced with Glutamine, until you do

And I'll do it too!

Quite a workout after being sick! Don't push too much - give yourself some time...or maybe you just want to see smiling face in Texas!