Lu's Workout Journal

[fitoverforty]

Leg Raises 3 x 10 - holding both legs about 5-6 inches from floor, spread them (scissors?) and back, then back to start.

One of favorite's for working the lower abs.

Felt good! Unfortunately I need to work off dinner last night - I've done soooo good with food and then bam!!! One night out - double stuffed lobsters that I couldn't refuse!

One meal won't set you back Lu, as you said, just work it off today. Yummm, double stuffed lobsters! I would have dove in face first!

[lareinamae]

Oh, Lu! Lobster is delicious! I can see how you couldn't refuse it! Good work on your exercise program! Keep it up girl!!!

[ldematto]

Today will be weights - boy am I sore from the last two days What you don't see in any post is the intensity of a workout....I was getting slack...but I'm picking up the pace!

Have a great day!

[Nokie173]

Stretch... Take it easy until you're ok to get back.
But you're doing a GREAT JOB woman... oh yum... Lobsters

[ldematto]

Didn't workout yesterday - I don't think I realized how much I needed to do leg raises etc...ab work - gut hurt!

Today I warmed up with the Hula Hoop

Did 3 sets of low hurdle step overs, front/side/back (no break between) In between sets, did Bosu Ball Balancing.
Pull Ups/chin Ups 2 x 10 at 11 Assist, 2 x 10 at 12 Assist (Will changed it on me)
Shoulder Press 3 x 10 5 lb DB's
Seated Lat Raises 3 x 10 5 lb DB's (Not easy!, prob something Troy says don't bother doing)
Leg Raises (same as Tuesday) 2 x 10
Hip Thrusts 2 x 10
Circle Quadrupled Glute Kick Backs - 2 x 10 x 2

Steps - walked up and down steps (15) 5 times.

That's all for today.

Had Chili last night made with Bison - mmmmmm - so good!

Have a great day!

[ldematto]

Never had Bear - Venison yes, but no bears (yet!)

Today only had a few minutes, dentist appointment and picking up the kids at the airport. Cardio day so picked the 20 minute Sprint program:

20 minutes (Treadmill) 8 sprints/intervals for 30 secs, incline 3 at 6 mph..recovery at 3.4 mph 0 incline for 1 1/2 minutes. Not terribly demanding but what I needed today

Have a GREAT day!

Remember, your thoughts become your reality! Make your thoughts count! :)

[ldematto]

Today's Workout

Warm Up - 50 Jumping Jacks and 5 minutes on Hula Hoop

Low Hurdle Step Overs - 3 x 30 combo front/side/back step overs (over BB)

Dead Lifts - 75 lbs. 3 x 10
Sumo Squats 3 x 10 BW, and Balancing on Bosu Ball in between dead sets.

Shoulder Press - 5 lb DB's 3 x 15 paired with
Pull Ups - 3 x 10 (with 11 assist)

Posterior Delts - 5 lb DB's 3 x 20
Incline Flyes - 5 lb. DB's 3 x 15

Tricep Press 3 x 10 8 lb. DB
Finished with 1 set of 10 each, leg raises, hip trusts and Circle Quadrupled Glute Kick Backs

I'm off M-W-F weight schedule due to taking Wednesday off, but it really doesn't matter - I'll just follow and every other day schedule with days off, 1 or 2 depending on what body tells me.

Have a great day!

[ldematto]

Today son Jeff came over and he showed me the P90X program he is in the middle of. We did a variety of the exercises, and I learned some really great moves! So, I didn't "work out" per se...but did...ya know? Anyway, I'll be back on weights for tomorrow. It's so cool to have this new relationship with son!! He looks sooooo good - he's half way through P90X - it's VERY hard!!!

[Noosk]

Leg Raises 3 x 10 - holding both legs about 5-6 inches from floor, spread them (scissors?) and back, then back to start.

I LOVE these - you can really feel them!!!
Go you!

[Bonnie]

Yeah ive seen Px90 on infomericals, looks awesome.

[ldematto]

Went to bed last night with Tiger's Balm all over shoulder - haven't heard from the doctor about the MRI yet - need to call today.

Anyhow, did a modified workout.

Cardio - Treadmill - 20 minutes, with 4 intervals at 6 mph, no incline.

Low Hurdle Step overs 3 x 30 Front/Side/Back
Bosu Ball Balancing in between sets to music.
Pull Ups 5 (10 Assist) decided not to do them today.
Sumo Squat Combo - using 5 lb DB's, holding between legs, on the up swing, middle, curl, shoulder press, negative curl, then squat again - did 4 sets of 10.

Side lunge variation - holding 5 lb DB, son showed me this, not sure what it's called. Take the dumbbell, reach to outside of foot, then swing back and up...did 4 sets of 10, x 2 (both sides) Troy probably knows what this is called.

Posterior Delts - 5 Lb DB's - 2 x 20


Did a few individual exercises including calf raises, testing the waters..and finished for today.

Have a great day!

[ldematto]

Finally have some answers on shoulder. Had theMRI Wednesday and saw the doctor today. Here's the MRI Summary (Impression):

1.Supraspinatus tendinopathy with associated partial articular surface tear of the anterior supraspinatus tendon near the greater tuberosity insertion measuring 7 mm in transverse dimension and involving less than 50% of the tendon diameter. No full-thickness tear of the rotator cuff. Associated interstitial signal alteration within the supraspinatus muscle near its myotendinous junction suggests supraspinatus strain. Mild infraspinatus tendinopathy. Small fluid within the subacromial subdeltoid bursa compatible with mild bursitis...


2. Acromioclavicular osteoarthrosis including capsular hypertrophy which effaces the subacromial subdeltoid bureal fat and results in mild mass effect on the supraspinatus muscle near its myotendinous junction perhaps related to extreme impingement.

3. Mild intrasubstance degeneration of the superior labrum but no identifiable labral tear.

Phew!! I think the bottom line is that it's a partial tear (good news) (#1) The doctor does not recommend surgery to repair the tear. The doctor recommended an arthroscopic scraping in the AC joint and has referred me to another doctor for a second opinion and surgery if that is the option we choose. The fact that the cortisone shot relieved me of pain validates this diagnosis.....(#2) current doctor is moving on to handle fractures and replacements and will no longer be doing these surgical procedures.

I received another cortisone injection today and didn't make appointment with the new doc until April just in case this shot lasts forever -:) <---that is wish of course!

I have worked out this week, I just haven't had a minute to post. I think I got the #1 and #2 above right....not sure about #3 - but I think it's safe to say that while some of problem is due to the tennis injury years ago or carrying briefcase/laptop/purse over the years, some of it may be due (aggravated anyway) to lifting weights (#2 is actually called "Weight Lifter's Shoulder"), the rest is probably just a normal aging process....

doctor recommends surgery as a last resort - I feel the same...I'll just wait and see at this point.

Have a great day! I miss you guys!

P.S. Does anyone actually understand what I wrote?

[swanso5]

wt lifters shoulder? that's a sweeping generalisation...it's doing wts with bad technique and an already flawed posture shoulder

supraspinatus

- initiates abduction (think side db raise) and pulls the humerus into the shoulder joint
- when it is weak you'll get pain from shoulder flexion (front delt raise) and abduction ecspeically when the shoulde travels beelow the shoulders during abduction and is compounded with scapula winging
- when it is injured you'll hike up the scapula to get the first 15 degrees of abduction and flexion that the supra would normally do - side lying db rear raises and scaptions are good to get this going
- you don't need to isolate it a great deal but rather get the correct scapula positioning so that there is more room for the tendon to pass under the acromion process (pointy end of shoulder) through activating lower traps and the serratus and also work on depression (shrugging down)
- do not miss thoracic extension work either

now onto supraspinatus tendinopathy

- presents as soft tissue restrictions at the infra, pec min, subscapularis, inferior capsule and teres min
- whoever you go to will see it as pec min issue and you'll get some soft tissue work done and feel good but it will flare back up from overuse and you'll get rotator cuff weakness, poor scapula control and poor gleohumeral (shoulder) range of motion as well as soft tissue restirctions, poor thoracic spine mobility, type 3 acromion (non modifiable without surgery), poor exercise technique, poor cervical spine function, opposite hip/ankle restrictions, and faulty breathing patterns

in other words, that list i gave you months ago

[fitoverforty]

Finally have some answers on shoulder...Phew!! I think the bottom line is that it's a partial tear (good news) (#1) The doctor does not recommend surgery to repair the tear.

Hi Lu! Well, I'm glad you got some answers finally, and hopefully will not require any major surgery to repair. Take care of yourself! I'm glad you are still working out, and finding other ways to burn those pesky fat cells and calories away!

Have a great day! I miss you guys!

Miss you too, girl!! Hope everything is good in your world...I thought about what you wrote the other day..."your thoughts become your reality", that is so true, our attitude and thoughts about our life, our bodies, our relationships is SO important and if they are negative, most times we will not have any success or lasting happiness and kind of seal our own fate. So....keep your positive attitude and outlook on life Lu, because it is what will carry you through the obstacles that you face. It helps others too, when they read how you take something, that for most people would just put them on the sidelines, and you find the good in it and figure out how to go around it, over come it, and most of all not let it keep you from being the person you want to be. I have so much admiration and respect for you and your "never quit" attitude. It has helped me countless times to give myself a mental "kick in the butt" and get busy with own workout, etc. So hang in there Lu! You have support always.

[ldematto]

wt lifters shoulder? that's a sweeping generalisation...it's doing wts with bad technique and an already flawed posture shoulder

The reference to "Weight Lifters Shoulder" was due to googling the information reported in the MRI - and the resulting information stated that it is often referred to WLS as just 1 option of potential reasons for this type of problem....<sigh>

in other words, that list i gave you months ago

I understand your list just about as well as I understand the MRI impression and what it means for me in particular. However even you recommended I get an MRI to KNOW what I was dealing with - without that anything doctor, PT or you recommended would be premature and could make things worse (Troy - your words I believe)


I am happy to have the MRI results as I needed to know what was creating the problems I had (definitively) vs guessing based on range of motion and other external testing. Now that I know I will tread lightly, certainly not rush into any type of surgery - and adjust life and workouts accordingly.


Lynne - thank you so much for your kind words - You are sooooooo nice! I may be getting closer to 60 every day, but body is only going to improve over time. I hope to ward off any of those pesky age related issues! mind is already there and that is half the battle, maybe 3/4 ~! Because I truly feel your thoughts do become your reality - I prefer to remain positive even though sometimes it's not easy. For the most part this site offers a wealth of encouragement and positive feedback - all of us doing our best and helping others with our experiences and what we learn. I thank you for the positive role you play for us all. You go girl! I'll be lifting, walking and running right beside you