Work In Progress - FitoverForty

[fitoverforty]

or maybe you just want to see smiling face in Texas!

Love to!!
Well, yes, I may have over done it earlier on workout.... lower back is killing me, must have been those wood chopper things - I upped the weight on second set, probably shouldn't have. That's one thing I don't like about cable pull system, the weight increments are 12.5 lbs, nothing lower so it is quite a jump to put the pin in the next slot. I'm heading for the Advil bottle right now...it'll be all better tomorrow hopefully...but I'm still glad I did the workout

[Bonnie]

If ur back hurts from woodchoppers it means that u r twisting ur trunk instead of using ur obliques.I know, cos ive done it too.Though to do mine now, I prefer a medicine ball

[fitoverforty]

Todays workout:

HIIT treadmill
5 min. WU
3 intervals 4.0 mph / 8.0 mph
5 minutes slow
20 minutes 6.0 mph

Back is still a bit tender, sore. Yes, Bonnie I think I was twisting trunk. wasn't really sure how to do it, just watched the video demo and gave it best shot. I don't like using the cable pull, it feels awkward and in way. I think I will put that one to the side until I get some heavier free weights or a medicine ball.
Have a great evening all!

[swanso5]

how about eliminating twisting? i don't have any of clients twist, not worth it as you've seen...ecspecially if you can't resist rotation which you didn't and now the back flares up

trying new stuff is great but you;re trying new things every workout it seems without preparing the body to be able to do it...in this case you've gotta be able to resist rotation before producing it...i think you need to stick to a plan, not deviate from it all and if you find something nrew, great, put it in the next program if you're ready for it

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

[fitoverforty]

Thanks Swanso, good advice. It seems I have lost way lately, been all over the place. I'm just trying to find different exercises that I feel are working me the hardest and accomplishing the most at one time. So I think it is time to look back over everything I have done, pick out the most efficient and best pairs, and concentrate on doing those well and make myself a plan. And while I don't expect you or anyone to just drop the perfect plan in lap...Any suggestions are always appreciated!

[swanso5]

you'll get 80% of your results from 20% of the exercises you do, simple as that

that means deadlifts, sqauts, rows, pull ups, bench presses and shoulder presses should make up 80% of ANY program

the other 20% won;t matter and can be basically uses to make you feel good like blokes and arm exercises (agh!!!)

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

[ldematto]

And while I don't expect you or anyone to just drop the perfect plan in lap...Any suggestions are always appreciated!

Yes !!! Swanso - drop the perfect plan in Lynn's lap, then give me one! Or better yet, it would be much better if you just came to CT - then off to Texas! What's 6000 or so mile amongst friends? :)

[swanso5]

about $10,000+ is what it is with an impending wedding and multiple hundred thousand dollar debts about to come way

[ldematto]

Multiple hundred thousand dollar debts???? I sure hope you bought a house!

[ldematto]

Or one hell of an engagement ring!

If THAT's the case we need some theraputic (financial) intervention

[fitoverforty]

deadlifts, sqauts, rows, pull ups, bench presses and shoulder presses

So, in keeping with what I have been doing (pushups, pull ups, etc. with bodyweight) what weight do you suggest would be a good starting lift for a deadlift, or squat, shoulder press? I can't do this at a gym, so I am looking at buying a DB set. What about two 20 or 25 lb DB's? Money is practically non existent right now for anything else - no gym membership, no personal trainers, just me and alot of dogged determination and what I have at to work with at home. I'm afraid of doing deadlifts and squats at home without proper training or supervision, but I figure with some coaching from fellow shapefiters and watching and rewatching some video demos, maybe I can incorporate it into workout.
Are you sure Hockey jumps and star jumps can't be included in that 80%? I'm REALLY good at those!

[swanso5]

you don't have to do actual squats and deadlifts, variations are fine with limited equipment...try db rdl's or if the wt id too light then single leg db rdl's...i donlt really have many people do squats myself, more lunges and single leg stuff like that

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[ldematto]

Hi Lynne! DB's are very expensive...how about filling 2 equal empty containers of some sort with sand? Your current DB's are 5 lbs, right? You appear to have incredible strength so it makes sense to go up 5-10 lbs at a time, or there about (of course I'm not the expert!) depending on the exercise. I've been limited to 15 lb DB's for squat, shoulder press combos due to rotator cuff, but squats alone you should be able to start at 25 lbs - you could probably easily do 50 lbs, but can't think of any milk containers etc that would weigh that much. Maybe some laundry detergent containers?

Dead Lifts on the other hand might be more difficult without a BB or DB's - I find the BB easier - do you have one?

Don't go buying any DB's - maybe others can come up with better suggestions. I think what's most important is trying to do compound exercises that incorporate more than one muscle group if possible. For example I love doing Sumo Squats, and while squats are good, they are better combined with shoulder presses. Of cpourse while I've been increasing weights, reps are far less than what you do. I thought that less weight, higher reps was best for toning the body?!?! It gets very confusing.

Whatever you do, you are doing GREAT!!!! It seems to be working for you and thats what counts - you've been a great role model for all women (and men!) and keep us all on our toes! Especially me, as you know I've been off task lately You keep me going girl!

I'm going to Gym Source today to take a look at building home gym. I'm soooo excited! Of course I'm still 3-6 months away from really doing anything - need to BE FIT, and take Personal Training Course. It looks like I'll go with NASM.

Have a great day!

[fitoverforty]

Thanks guys for the tips. I am sorry to be so dense, but what are "db rdl's" I know the db stands for dumb bell, just can't figure out the "rdl"
Good ideas, Lu. No, I don't have a BB. I've seen BB boxed sets at Walmart, can't remember how much $ they were. They were pretty basic and didn't come with much weight. Same with boxed DB sets, not much weight (but they came in pretty colors! )

[ldematto]

Don't feel bad - I don't know what rdl's means either?!?

Just got back from the gym equipment store, OMG!! I was like a kid in a candy store! A set of DB's 5-50lbs (10 sets) is around $1500...the 5 lb DB's are $12.50 each, 15 lb DB's are $37.50 each, the 50lb DB's at $125 each, just to give you the range. These were pretty nice ones, Urethane Hex, but just to give you a feel.

The BB sets I looked at were out of control so, DB's would be the way to go if you wanted to buy additional weights. But I truly think you can find alternatives for lots less. Good luck with that! Can you post a picture of what you have? Maybe the cables you are working with can do more than you think with minor adjustments, but I'm sure you've already thought of that...sounds like you have enough weights there!