Lu's Workout Journal

Boss Man · Post by **Boss Man** » Thu Jul 23, 2009 2:35 pm

You'll be fine soon enough, it's just going to take time to get back into the whole mindset groove, if you're still getting a few issues related to recent events.

Just keep trying to focus on the short-term and long term positives, and it will completely click back into place soon enough, I'm sure of that

.

Good luck.

Nokie173 · Post by **Nokie173** » Thu Jul 23, 2009 3:18 pm

Good Job Lu!!! Welcome back... we are here for ya!

ldematto · Post by **ldematto** » Thu Jul 23, 2009 9:39 pm

Seems I've turned into a night owl - guess as long as I go it's ok. And I promise not to be too tough on myself

Tonight went at 8:30 PM for some Cardio - Ellipitical for 20 minutes, intervals - really worked little (well not so little) legs off! The elliptical is tough for me - when I'm done even for only 20 minutes legs burn. Tonight pressing the gas pedal in car on the way home hurt - weird huh?

I'm hoping to go in the morning tomorrow for weight training.

It's raining like crazy here, I think we better start building an ARK! One good thing as a result is the gym has been practically a private one the last three nights - yeah! It's nice not to have to fight the night time crowds.

Thanks Boss Man and Nokie

:)

ldematto · Post by **ldematto** » Fri Jul 24, 2009 10:08 am

Today's Workout

Warmed up with leg raises, supine bridges, oblique crunches, glute kickbacks and jumping jacks.

Squats (Squat Rack) 3 x 5 (100lbs!) <--back to highest:)
Low Rows (In between squat sets) 3 x 5 (70lbs)<--increase of 10 lbs.

Dead Lifts - 3 x 5 (100lbs!) <---I'm back on track now:)
Lat Pull Downs - 3 x 5 (75 lbs) <--increased by 10 lbs.

Single Arm Rows - 3 x 5 x 2 (40lbs)

Finished with a few lateral raises and shoulder presses.

Am I missing any critical muscle groups? I know I need to get on board with planks - core is weak

fitoverforty · Post by **fitoverforty** » Fri Jul 24, 2009 10:31 am

Sounds like you are coming back full force girl!! Awesome job, a real powerhouse!

I notice alot of times in your sets you write: 3 x 5 x 2
I know that means 3 sets at 5 reps...but what is the "2"?
Sorry for ignorance...I'm still learning this stuff!

Have a great day!

ldematto · Post by **ldematto** » Fri Jul 24, 2009 10:41 am

Both arms - of course I have no idea if that's the right way to list it - I'm still a newbie too

fitoverforty · Post by **fitoverforty** » Fri Jul 24, 2009 2:26 pm

Oh...of course...that makes sense! Now I get it!

I tried doing planks...good grief, I thought I was gonna die! I can do 100 ab crunches but could hardly do 5 planks. I try to get stabilized then lift right arm & left leg and hold for 10 seconds, and alternate and hold for 10 seconds. whole body is shaking all during this time. So planks are an awesome addition to strengthening the core and proves that situps and crunches, leg lifts are not enough and may deceive a person into thinking there core is strong and solid (like me

)

ldematto · Post by **ldematto** » Mon Jul 27, 2009 10:56 am

Those planks are killers! Notice I haven't included them in routine yet

Today's Workout

Warmed up with leg raises, supine bridges, oblique crunches, glite kick backs and jumping jacks.

Squats (Squat Rack) 3 x 6 (105 lbs)

Dead lifts 3 x 5 (105 lbs)

Combo squat/shoulder press with 40 lb BB 2 x 8 paired with combo romanian dead lift/ row with 40 lb BB 2 x 8

Single arm rows - 3 x 5 x 2 (40 lb DB) paired with low rows 3 x 5 (75 lbs)

Lat pull downs - 2 x 5 (75 lbs) and 1 x 5 pull ups

Ended with some box jumps and stretching.

Will add planks next time!

Nokie173 · Post by **Nokie173** » Mon Jul 27, 2009 11:10 am

Wow... 105lbs for deads... good job woman!

ldematto · Post by **ldematto** » Mon Jul 27, 2009 12:34 pm

I'm hoping to lift weight at some point - need to lose a about 20 lbs and meet in the middle somewhere

:)

Thanks Nokie - at 5 lbs a week increase I should reach goal in 9 weeks.

I couldn't edit from Black Berry, but single arm row was 45 lbs - I finally decided to increase but was so use to writing 40.....

I had a hard time with low rows and lat pull downs today - not sure why?

fitoverforty · Post by **fitoverforty** » Mon Jul 27, 2009 1:07 pm

You know Lu, you are really doing great on your lifting program. What an inspiration you are to all women!
The decision to make some serious changes in your life...losing weight ...eating clean, working out, and to see the results of all your hard work, motivation and drive...it truly is a remarkable thing and something we should all aspire too!

What I want to know is...when are you going to do a competition like Boopster and Cassie? You have the physique for it, you are strong, rock solid, you would definitely set the bar high for anyone who competes with you.

You'd get vote!!

ldematto · Post by **ldematto** » Mon Jul 27, 2009 1:26 pm

You are far too kind Lynn ( I love it though!) I'm not being contrary but I could never do what Boopster and Cassie are doing! They are truly dedicated and in a completely different league! I'm just an old gal doing the best I can

and if I can help others along the way it makes it that much better.

ldematto · Post by **ldematto** » Wed Jul 29, 2009 2:09 pm

Great workout today!

A little out of proper (Swanso) order but had to improvise a bit. Couldn't do dead lifts first after warm ups

Warmed up with normal leg raises, supine bridges, obliques crunches, glute kick backs AND ***PLANKS*** - just a few regular planks (top of the push up position) turned into walking planks - wasn't too bad!!!! The ones I absolutely cannot do are the ones with the swiss ball - can't do 1/2 of one?!?!
I must be doing something wrong....

Bench Press **50 lbs** 3 x 8 paired with
Single Arm Rows 45 lb 3 x 6 x 2

Dead lifts 3 x 5 ***110 lbs**

Squat/Shoulder Press Combo-40 lb BB 2 x 10 paired with Dead Lift/Rpw Combo same BB 2 x 10 - no rest

Incline Flyes - 3 x 10 (only 10 lb DB's) I really liked this one!

Lat pull downs - 75 lbs 3 x 5 ( higher weights/less reps)

Finshed with some Single Arm Tricep Presses 2 X 10

It was a good day!

fitoverforty · Post by **fitoverforty** » Wed Jul 29, 2009 3:55 pm

Awesome job!
Wow...110 lbs! That is fantastic.

Good effort on the Planks too, those are still very hard for me.

Have you tried the Bulgarian squats yet? I think you will like them, and they definitely work the glutes and quads (fancy talk for your butt and thighs!

)

Bonnie · Post by **Bonnie** » Wed Jul 29, 2009 9:54 pm

Congrats on the 110 ! Btw I like your squat & DL combo things, less travel time to other sources.Now uve me intrigued to try the ball plank...hope I dont fall off !