Lu's Workout Journal

[ldematto]

ok - it's time for me to fess up, and get back on track. By fessing up I mean.......the last time I posted weight was in early July, lowest (168)since December 2008 (was 211). As you know July was a tough month for me and I wasn't eating as clean as I should and I missed some training. Consequently I gained weight, at one point I was up to 178!!!! Ack!!!

Today I weighed myself and measured and will begin again posting weekly progress. I KNOW I should throw the scale away and even through everything body shape HAS changed, as waist is now 32 (started at 41!!!, goal is 28), hips 41 (was 48, goal is 36), Bust at 34 (was 38(all back!), 34 being goal!), but thighs are still 25, idk what they were back in Dec as I didn't measure. biceps relaxed are 12, flexed 13, calves 14...I think that's it. But most important is weight is 169!!! I truly wanted to get back under 170 before posting it again, so here I am. original goal was 150-155 - short term goal right now is 160 then we'll see what I look like. I understand the muscle vs fat concept!

Wish me luck and don't let up on me! I need to be pushed sometimes and I love the guidance and support here from all friends. Thank you!

[fitoverforty]

Looks all positive to me Lu! The important thing is that you are focused, determined and are working hard. 169 is great! Sometimes the hardest thing is to fight back and re-lose weight and you have done it, so congrats to ya! Good luck and don't worry...I won't let up on ya, that's what we do around here ya know.....keep each other in line! Just keep looking forward, working hard, eating clean....you are doing awesome!!

[oscarmadison]

I'm impressed with your determination after a few/bunch of setbacks!

211-169 is nuttin to sneeze at considering you added 10 extra pounds to the total loss with the 169-178 to 169 thing in the middle.

we all are works in progress

how you want to progress and evolve is up to you (and ya joints) after a a while.

Working a program for a good duration can be a great motivator in itself, seeing amazing transformations and wanting to hold onto the gains.

For me as I get older I feel I want to extend quality of life by being as fit as I can be and possibly stalling some age and lifestyle health problems as long as I can.

Knowing full well that I might get in peak condition and still get hit by a bus.

Living in the today and feeling better and healthier just feels full on great.

"live today tomorrow is not yet yours and yesterday is gone" not mine obvs



Regards,
Oscar

[ldematto]

Thanks Lynne and Oscar - I know I can definitely count on you guys - makes me a very lucky gal! Of course that goes both ways!

I just returned from getting a massage (I know, again!!) but as you've seen over the past few months in particular I've had some issues with right rotator cuff and recently left shoulder area. The guy I went to is a medical massage therapist, also cerified in the sports side (has worked with the CT Defenders and the San Francisco Giants, and the US Open) What he did to back/shoulders was unbelievable! The biggest issue was the knots on the left side, which was very evident to me!! Not the side I've been having rotator cuff issues! He figures I've been compensating for right side....anyway, I feel much better and I will defintely go back. He is also a Personal Trainer and said that while I shouldn't give up any exercises, I might want to adjust weights until I get a little stronger ( words). I plan to lower deads back to 140 lbs - seems left side issues started when I started doing them at 150lbs. Also I wonder if the alternating grip is creating any issues, right side is over, left side is under....I've read it could. Anyway, he didn't think I had any rips or tears and I don't want any, so I'm going to moderate training (weights) a little until I work these kinks out!

It appears that thighs and hips have been the slowest moving target - not losing as much in those areas as others. Any observations about what I'm doing or not doing to help those areas in particular would be appreciated. I took pictures today and didn't like them so haven't posted yet - maybe later when I'm feeling less rage about those darn thunder thighs

Today's Workout - Before Massage

ARC - 10 minutes - played with the settings from skiing to highest step , getting to know the machine since I'm going to buy one - this was warm up.

Squats - Smith Machine 135 lbs. 3 x 5
Single Arm Rows - 35 lbs 3 x 10 (in place of 45-50 lbs 3 x 5)
Modified Push Ups 45 degree angle on bar - 2 x 10
RDL - combined with Rows - 3 x 10 60 lbs Solid Bar

Stretches including some step ups

That's all - it was late and I had to get to appointment.

[fitoverforty]

Any observations about what I'm doing or not doing to help those areas in particular would be appreciated

On your HIIT workout, are you doing the 20 minutes steady after the 5 minute super slow? The 20 min. steady speed should be right at what your slow interval speed is. So if your slow interval speed is 3.5 mph, then if I'm not mistaken that is an acceptable speed for the 20 minute steady.
maybe something like this:
WU 5 minutes @ 3.0 mph
3 intervals of 3.5 mph - 2 minutes / 6.8 or 7.0 mph - 1 minute (total time here would be 9 minutes)
5 minutes @ 2.5
20 minutes @ 3.5 mph
total HIIT time 39 minutes (counting WU time) - remember to stretch afterwards
how does that sound?
Remember that even if your legs do not get "smaller", if they are losing some of that "thunder" and toning up and well muscled then don't be discouraged. I think your legs look great - I'm not seeing any "thunder"

[ldematto]

It's funny Lynne - I missed the 3 or 4 interval with slow down, then 20 minutes steady instructions - they just seemed to show up in yours and Bonnie's treads, but yes, I think your suggestion is a good one. I'm sure I've been slacking a little in the Cardio area, mostly due to concentration on Jean - we talk too! Jean is now working on her own, she joined the gym so is no longer only going as guest - so I should focus in on the cardio piece again. I really don't socialize when I'm at the gym (all business!), but with Jeannie it was just like socializing ya know?



Thank you!

[fitoverforty]

the 20 minute steady is the hardest part for me, but it is also a VERY important part of the fat loss. In attempt to explain this I am going on what I've read from Swanso's HIIT info on his website:

There are 3 major steps in of fat metabolism being:
1. Mobilization
2. Transport
3. Oxidation (the actual burning part)

The Intervals (fast and slow combo) = Mobilization (– mobilizing body fat (triglycerides) breaking it down into free fatty acids)

5 minutes slow = Transport - gives the body a chance to draw as many of the triglycerides (fat) into the blood stream for burning off

20 minutes steady = Oxidation - IMPORTANT! if you don’t actually burn off that circulating fat (i.e. - not doing the 20 minutes), you’ll redeposit it! Aaaaak!!!! So try not to skip this portion.

As steady state cardio uses fat as its primary energy source, it will use the circulating fat as it is readily available.

Since the 5 minute slow and the 20 minute steady is so hard for me (because I like going fast) I just try to visualize those fat cells flowing in bloodstream and for every minute of the 20 steady they are being zapped away instead of landing right back on hips!!
Hope this helps to understand how it all works for most effectively burning away those stubborn fat cells!

[ldematto]

It's perfect! The suggestions you made for speeds are perfect for me too! I'll try that in the morning - Sat is Cardio day! I can do it, I can do it, I can do it....yes I can! :)

[ldematto]

I guess injuries are affecting brain! I thought workout this morning looked short - I forgot to record reverse/front lunges! I did 2 x 10 x 2 and Sumo Squats 1 x 10.

The mind is going...but the body can do it!

[swanso5]

1 - if the bar on that machine is a smith machine bar in a fixed path then definately don't get it

2 - over/under grip may be hindering the shoulders...i just use a 2 hand over grip...simply saying to decrease wt is pretty much a sign of i don't really know or really care, that'srdinary...instead if he was all he said he was he should have at least asked and or test the following:

- thoracic extension / mobility
- external rotation rangle of motion / strength
- internal rotation range of motion / strength
- scapula function (range of motion in upward and downward rotation)
- opposite hip and ankle mobility
- serratus activation

a bung shoulder will have affected or been itself affected by all of these area's and functions ands i can ASSURE you that simply increasing deadlifts isn't causing the contunued soreness here

3 - getting off the smith machine is the first step to alleviating your shoulder pain, then straight bar pressing

4 - as for the hips you can store fat there from different things:

http://www.broefitness.com/default.aspx?pageid=11" onclick="window.open(this.href);return false;

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

[ldematto]

1 - if the bar on that machine is a smith machine bar in a fixed path then definately don't get it

Can't this be used for presses as well as rows and squats? This is not for "me" per se- I understnad that you don't think I should use it, but in general? Please explain..

simply saying to decrease wt is pretty much a sign of i don't really know or really care, that'srdinary...instead if he was all he said he was he should have at least asked and or test the following:

I only asked for a full body massage targeting areas where I was experiencing problems - I'm not sure I expected him to test everything and the comment I made were from casual converation, words, possibly not as accurate as they could be...

He did several things with arms, shoulders etc, but I couldn't tell you what they were....but appeared to be testing for function and flexibility. He stated that he did not think I tore or ripped anything and to take it easy until the knots were relieved and muscle strength returns (once again words, cause I just can't remember exactly what he said) He did say sometimes 1 treatment (massage) resolved issues, other times many.

I figure it's increase in weights, over training or poor form that created these problems? No? What then? Wouldn't you treat first with deep tissue massage to try to eliminate the very obvious knots?

[swanso5]

1 - nothing moves in a fixed line of pull..no one should use the smith really in book...not anyone who cares about their joint health anyway but ecspecially one who will train clients on it...it's all about risk to benefit ratio and this one just never adds up...what's wrong with db shoulder presses and the many other row variations out there?

2 - soft tissue work is definatley required but you'll have compensated in other area's too and the reason forthe tear or whatever it is back there in the cuff has not simply came from it not beiong strong enough...it ususally comes from 1 of ther things listed above so if you the actual problem then the symtpoms will go away as well

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

[ldematto]

Went shopping today (instead of the gym so far ) and will probably get Life Fitness Equipment - it's HALF the price of Cybex...oh well, I've got lots of time!

[fitoverforty]

Hey, nothing wrong with a little shopping every now and then I'm sure its burns alot of calories browsing through clothes racks and shoe aisles! In fact, I'd call it a workout, yessireee!

[ldematto]

Hey, nothing wrong with a little shopping every now and then I'm sure its burns alot of calories browsing through clothes racks and shoe aisles! In fact, I'd call it a workout, yessireee!

I love the way you think! Maybe it's good we're so far apart, I'm thinking we could get into a lot of touble! :)