Lu's Workout Journal

[ldematto]

Lesplease - I fixed the photo and a close up of the resident monkey! Ha!!

[Boss Man]

You have a lot of dumbbells there. Why go for those particuarly, as free weight with discs, would be cheaper, especially when it comes to upgrading.

[ldematto]

I'm partial to dumbbells - and they weren't that expensive - I got a pretty good deal on everything. Funny how they do that when you buy a bunch of stuff :)The DB's are 3 lbs to 50 lbs. I then picked up a set of 1 lb and 2 lb Db's just in case...not that I use them, but others might be so inclined, plus they were cute! The 1 lbs' bells were pink!
Additionally once (if) I actually open for business I will be catering to the over 50 mature youth - I think most would prefer dumbbells to Barbells? Just thoughts....

Funny, husband said he wanted to get more DB's as he does his rows with more weight - I told him anything over 50 lbs. could be done with the plates.

[swanso5]

if you pop them all in youtube you should get them

[ldematto]

I have now found them - Illiotibial Tibial Band Stretch andTFL (Tensor Fascia Latae?) Stretch - I liked the Seated Glute & TFL Stretch. Tomorrow's workout will begin with warm ups recommended, or at least as many of them as I can do. The star jumps were very awkward for me to do - maybe I'm not jumping high enough but it's hard for me to get feet back under me in time....practice, just need some practice.

Thanks!

Yes - if the gym was for me alone I definitely would've chosen the Bow Flex set, measured weights - wow! I wish I invented that!!! But I expect to have multiple users, whether it be friends, family or clients, and I felt the DB set worked best.

What the heck is a 4 way neck machine?!?!

[swanso5]

you can't stretch the itb, the fascia is to thick...foam rolling is where it's at for that

[ldematto]

Geesh Les! Looks like a torture chamber - none of that stuff around here, of course some days you will feel like you've been tortured! Is there really such a machine at gyms somewhere???

I have a CD on Foam Roller exercises so I'll check it out carefully and do some major stretching before workout. Hopefully today I'll get the name of an MD that can take a look at by rotator cuff and back. I picked up a book on dumbbell exercises last week that has a whole section on rotator cuffs...for example, lying on your side, placing your elbow on a towel close to your body and lowering and raising a light DB to strenthen your cuff....thought I'd do some of those too...good idea?

[Nokie173]

Where the heck can I get this.....Weetabix??

In the Organic Section maybe? store was going to discontinue it until I asked them to keep it stocked. If you can't find any send me your address and I'll mail you a box so you can try it!

How are you doing Nokie? Missed you!

Hey Lu... I FOUND IT!!!!!
FINALLY... I went to 5 different stores this weekend & found it... THANK YOU for the kind offer!!
Oh by the way... Like your new gym... so no more excuses for you woman!
And... I'm ok... everything seems to be ok at the moment for me.. THANK YOU

[ldematto]

You may want to double check this, but I think scarecrows are good for rotators as well.

Not now though due to back issues - but I'll keep scarecrows in mind when I have a healthy strong core/back.

Phew!

I've just finished warm up and feel like workout is over! Ha!! Taking a little breather and thought I'd write it down.
First I foam rolled glutes/hams/hips, calves, abductors, shoulders/back. Watched video first to make sure I did them right.
Did pelvic tilts, but didn't do the BW hip thrusts or Mini side bands. I may do the hip thrusts in following workout.
Next did low hurdle front/side/back and under steps..I used free BB as it was demonstrated in the youtube video.
Did knee to knee stretches, pull back butt kick backs (very hard!) cradle walks and finally spiderman walks (more like a crawl!)

I'm going to do supine bridge thrusts 3 x 12 and then lunges 10 with (15lb DB's) and 10 without weights (on shoulders as Swanso recommended) 2 x 10, then SAR's 3 x 10 30lb DB's, Shoulder presses 3 x 10 with 15 lb DB's paired with lat pulldowns, 3 x 15 70 lbs.

Question for Swanso - on the shoulder presses, should palms be facing in or out?

I have an appointment with a doctor specializing in ortho of course, sports medicine,rotator cuffs a specialty next Monday the 23rd. It was recommended I go to Harford (about an hour away) and this guy in particular.

Edit - Done!

More is not better - better is better! Quality over quantity!

[ldematto]

Swanso - please see prior post. Think maybe rows (even with only 30lbs) may need to be adjsuted. I'm feeling it in back, but I suppose it could've been something else. They are done bent over a bench ?

[swanso5]

1 - you should still be able to do scarecrows easily

2 - do all the glute stuff as prescribed, we need a lot of work done there

3 - if your back hurts during db rows then try chest supported db rows

where exactly does the back hurt? left? right? middle?

[ldematto]

1 - you should still be able to do scarecrows easily

ok - I'll try them.

2 - do all the glute stuff as prescribed, we need a lot of work done there

Should I do the warm up routine of yesterday plus stuff I didn't get to do daily?

3 - if your back hurts during db rows then try chest supported db rows

where exactly does the back hurt? left? right? middle

back does not hurt *while* I am doing the rows - I get stiff in the upper back seemingly across the board, not specific to any area. This is different from the lower back problem I had with the squats. (I re-read your and Boss Mans posts where squats were a no no - forgot )Possibly just normal aches and pains associated with foam rolling etc? It's not excruciating pain - but something that makes me look for the ibprophen

[ldematto]

Today did Cardio

34 minutes on the Treadmill 2 miles, 4 intervals at 6.3 mph- incline 3, 5 minutes at 2 mph 0 inlcine then 3.7 mph 20 minutes at incline 3.

Earlier int he day son was blowing our leaves and mowing our lawn for us (great son!) and I was picking up the stuck nuts that seem to populate the lawn like you wouldn't believe. It required squating big time. I squated in such a way to mobilse hips, like step overs and side steps.

Is it ok for me to do pistol squats Swanso? No weights obviously

[PandorasVise]

Good for you Lu, be a trainer! Follow your dreams!

[Boss Man]

That's possibly what happens about half way through, when you train on empty. Next time that guy might want to Carb up more appreciably, instead of trying to work out on Glycogen fumes .