Lu's Workout Journal

[fitoverforty]

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

I couldn't find a real age test site that didn't ask for you email address to send your results to. Sometimes that really irks me...they say "free" test, but they still want info from you. Almost every one of them linked me back to the above website. If I remember correctly I took this test at work a couple of years ago - can't remember if I had to give email for test results. But I do remember there were ALOT of questions, so it is pretty thorough and takes about 10 minutes (or longer?) to complete. Anyway, it is pretty neat.

[swanso5]

so you'll be doing 8 sessions a week...what if the wt doesn't drop off? then what do you do? add a 9th session

not a great idea in book

tweak your current program/eating

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

[ldematto]

not a great idea in book

I knew you'd say that

I'm sure I will settle down soon - I have tweaked eating and workout program is in the *new* stage - especially with shoulder/back issues and taking it easy lately. I was going to do weights last night but was too tired - today will be weights and I can still get on normal M-W-F weight training schedule.

I called pulmonary doctor (no longer need him since I stopped smoking but he's the only guy I trust with body!) and he's going to refer me to someone out of town for shoulder/back. He understands who I am and what goals are - the local ortho guys might be good, but I called one about a month ago and they never called me back! In the mean time I'm getting deep tissue massages every two weeks. It really does help!

[oscarmadison]

may i suggest 2 things, of course i can you can't stop me from there

re-evaluate your eating regimen and adjust accordingly.

sprinting

warmest regards,
oscar

[ldematto]

re-evaluate your eating regimen and adjust accordingly.

sprinting

I'm adjusting food - no more cheating - summer and parties are over! I think that will help...hopefully!

I'm still a little confused on the cardio program - I must've been away when the 3-4-5-6- sprints (weekly increase), 5 minute slow then 20 minute steady vs 20 minutes on the treadmill sprinting 8 times?? I suspect either is ok - I think I'll stay on the former vs the latter - I like the 20 minute finish, legs burn afterwards. I like that

Oscar - I always welcome your suggestions!

Today's Workout

WU - 50 Jumping Jacks
Various stretching..
Leg Raises - 3 X 15
Inner Thigh Adductions (I think that's what they are called) You lay down like you were going to do a side plank, place one leg over the other, the bottom leg stays flat and you raise it. 3 x 20 x 2
Supine Bridges - 3 x 12
Circle Quadrupled Glute KB - 3 x 10

Squats - Using Smith - 100 lbs 2 x 10, and 1 x 5 (lower right back problem so stopped) <---I know I was doing them right!

Incline DB Press 1 x 10, 10 lbs, 1 x 10, 12 lbs, 1 x 10, 15 lbs.
Paired with
Single Arm Rows 3 x 10 x 2 30 lb DB's

Shoulder Press 3 x 10 15 ;b DB's
Paired with
Lat Pulldwons 2 x 10, 60 lbs, 1 x 10, 70 lbs.

That's it. I'm disappointed in squats (back!) but I'll get back to where I was once I figure out what's up with body. I am slowly going to add weights to other areas, for example, SAR's - I was up to 50 lbs but only 5 reps. Lat Pulldowns shouldn't be a problem - love the FT!!

[ldematto]

Lat Pulldowns shouldn't be a problem - love the FT!!

whats a ft and why do you <3 it so much?

Functional Trainer - I've never used one before and this is where I now do Lat Pull Downs - I was worried that it wouldnt be the same - hard to teach and old gal new tricks! But I love it! It's very versatile...that machine is probably the closest to your new bed (the blue one) so hope you like it too!

[ldematto]

I snuck in 25 minutes on the treadmill this afternoon - 4 intervals at 6.3 mph.....don't look Swanso, but I forgot to do dead lifts this morning! I have to admit I'm nervous about doing them. I hope to find out what's wrong with me soon!!!

How about doing Good Mornings with the bar only and increasing weights slowly to get back into it? Does that sound like a good way ? I think someone said don't do forward movements......I'm so bummed!

[fitoverforty]

Well if Les gets the blue bed, can I sleep on that marvelous tan corner couch? I could sink right down in that thing and snooze for hours! gosh Lu, the more I look at those pics, the more impressed I get, it is an incredible set up...I'm not professional or nothing but it looks like you have done your homework and have the perfect setup. If I lived there I would SO spend entire day in there!

Circle Quadrupled Glute KB

what is that exactly?

[ldematto]

Oh Lynne! I have to admit it appears to be the perfect set up. husband questioned need for another (lighter) bench, but today's workout (both hubby and me) he was on the Smith with that bench doing Bench Presses, I was doing incline shoulder presses paired with the lat pulldowns and I didn't have to change bench, or wait to use a machine, just move from the incline bench to the Functional Trainer with it's bench. Both benches for the FT and the Smith are super heavy duty, difficult to move around. It is going to be hard to not work out all day! Ha!!!

Any time you want to visit you get the tan sectional! Although LP did pick that one, she wanted the queen! Ha!! Ut oh - now I'm in big trouble huh? Hey, first come, first served! Please come visit!

The circle quadrulped glute kick back is a fancy name for - doing the glute kick backs, but first moving your knee forward, then back to neutral then moving your knee/hip sideways (out) and then back, then the kick back. I do each side 10 reps, then the other for each set. I can't remember if I saw the exercise on you tube or it was in a book. I think it was a book where they named it and I was like WOW, I've been doing these and just calling them glute kick backs, now I know what they are! You learn something new everyday!

[swanso5]

lower back soreness + smith machine squats = further injury

please don't do that anymore

[ldematto]

ok - I hear you Swanso - what can I do? Lunges - yes, Dead lifts and squats- no? Dead lifts maybe with light weight? How about those Good mornings? I really miss doing deads....I feel like I haven't done them in a long time! I know you and Boss Man weighed in on this a few days back - I'll check that post again but if you have any other ideas, please share. Thanks!

Just read that other post - I've got it - guess I need to be patient. Thanks again!

[swanso5]

rack pulls (a deadlift from knee ) might be doable but otherwise plenty of lunges and step ups, core work, hip mobility work and quality glute activation work

[ldematto]

Swanso - can you give me some examples of quality glute activation and hip mobility exercises? Will lunges and these help in strengthening back back to health or are we just leaving it alone for awhile? Just think, in a few short months (after completing NASM) I should know this stuff and won't bother you anymore...nah, I'll still bother you

[swanso5]

it's not your back that is weak, your back takes all the stress that should be divided up nby the lower back, core and glutes (main one's)

you'll need to:

foam roll - glutes (tennis ball), itb/tfl, quads, abductors, claves (tennis ball)
mobilisations - ankle, abductors, hamstrings, quads
static stetch - hip flexors
glutes - standing pelvic tilts, bodyweight hip thrust, mini band side steps
hip mobility - knee to knee stretch, low hurdle front step overs, low hurdle side steo overs
dynamic flexibility - star jumps, knee hugs, pull back butt kicks, cradle walks, spiderman walks

this is just a warm up - no more 20min treadmill warm ups

[ldematto]

After this warm up I would move on with weight training? Except for the squats, something like yesterday's workout?

I totally AGREE weak core is problem - I've known that for awhile, ever since you said one has no business lifting weights if they can't lift their own weight - I knew I was in trouble...and I have been working on it - guess not soon enough

Can you elaborate on your abbreviations? Remember I'm the one who didn't know what wu was