Work In Progress - FitoverForty

[fitoverforty]

thanks Boss man!

Monday:
elliptical 30 minutes steady state
then weights:
2 x 12 bench press - 80lbs (machine)
2 x 12 x 2 bent one arm rows - 23 lbs (had to hold a 20lb DB and a 3lb DB in one hand)
2 x 10 cable Deadlift - 50 lbs.
2 x 12 Lat pulldowns - 50 lbs.
1 x 10 squat w/press up (holding a 35 lb plate above my head, squat, come up and straighten arms lifting plate up)
....almost broke my nose when I finished and lowered the weight back down crashing it into the bridge of my nose! ouch
2 x 12 incline pushups

[fitoverforty]

Tuesday:
Speedwork at track
400 meter repeats
1. 1:59
2. 1:51
3. 1:56 - pulled hammy again
was doing so good when BAM it happens

Wednesday: no workout, was bummed and generally held my very own pity party.

Thursday:
30 minutes Elliptical interval fat blasting workout
30 minutes weights
full body workout w/db's

[musculArgirl2]

[quote="fitoverforty"]pulled hammy again [/quote

Sorry to hear that Lynne! i think it's that dang speed work causing again don't you think? What do they suggest for speedwork and preventing that, just stretching and good warm up i guess?? hope it heals soon.

[fitoverforty]

What do they suggest for speedwork and preventing that

not being 50 would be a good start.. No, seriously, I just haven't really let it heal up long enough, and yes, it's the speedwork that is aggravating it. So, I am going to back off of the track work and concentrate on more trail running, and HIIT intervals, fast and slow.

Saturday's workout:

20 mile roadbike ride. Felt good to be on my road bike again. Kept a good hard pace, but had to be careful with the hamstring. I could only "push" on the downstroke, and not "pull" on the upstroke on the bike turnover - so I was only able to use half my leg strength, but that's okay, I'll take it.

[Athene]

Saturday's workout:

20 mile roadbike ride. Felt good to be on my road bike again. Kept a good hard pace, but had to be careful with the hamstring. I could only "push" on the downstroke, and not "pull" on the upstroke on the bike turnover - so I was only able to use half my leg strength, but that's okay, I'll take it.

20 miles?! You are awesome, Lynne! And congrats on getting the bike going again. I'm sorry about your hamstring though - injuries suck and are such a pain to work around.

[Nokie173]

Saturday's workout:

20 mile roadbike ride. Felt good to be on my road bike again. Kept a good hard pace, but had to be careful with the hamstring. I could only "push" on the downstroke, and not "pull" on the upstroke on the bike turnover - so I was only able to use half my leg strength, but that's okay, I'll take it.

Always amaze me with your dedication Lynn!

Question – (and please don’t take it the wrong way) But with 20miles... does your butt hurt? I went bike riding for only 30mins and I didn’t like it because the seat was too uncomfortable for me. How do those professional do it?

[fitoverforty]

20 miles?! You are awesome, Lynne! And congrats on getting the bike going again. I'm sorry about your hamstring though - injuries suck and are such a pain to work around.

Thanks, it is tough but I just gotta find a way around the injuries and do what I can. ...cause I ain't stoppin.

Always amaze me with your dedication Lynn!
Question – (and please don’t take it the wrong way) But with 20miles... does your butt hurt?

Thanks Nokie - and yes, my butt (and other areas) are a little sore, but not bad. My riding saddle is a small racing saddle with cutouts made for women, plus I wear padded bike shorts. I try to change positions often too, and if I see rough road ahead I stand up off the saddle til I'm past it - all of that seems to help.

[fitoverforty]

Monday's workout:
Cardio:
1 mile indoor track run
2 mile elliptical tempo "run"

Strength:
2 x 12 bench press (machine) 80lbs.
2 x 12 x 2 Bent arm rows - 23lb DB
2 x 10 Military Press - 40lb
1 x 12 DB tricep dip - 20lb
1 x 10 x 2 Step Ups - 40lb
2 x 12 Cable Deadlift - 60lbs
2 x 12 Captain's chair leg lifts

Tuesdays workout:
Easy run at track - can't do speedwork yet. Did 2 miles
While we(my running group) were there, another group of people came out to the track, and lined up to run, they sprinted down the track, then dropped & did pushups, then got up and ran back, dropped did burpees then ran again repeating the cycle 3 times, then they ran a lap and went back inside the weight lifting area of the school gym.
Well.......you know me.....I could not stand it...I saw them doing the pushups and I asked who they were they said "Crossfit"....well say no more! I asked if I could join them - much to the shock and dismay of my running friends who were staring at me like I'd lost my mind! I'm looking back at them like "what? don't y'all want to do this too?"...so I ran down the track with them, dropped and did 25 pushups, ran back, dropped did 10 burpees, then ran a 400 lap. I don't know what the "crossfitters" thought - they didn't say much to me. They probably thought "who is this old lady trying to run with us".... That's alright.....I beat two of the guys on the 25 pushups.....left them crying in my dust.....bwahahahaha!!!!
My running friends (I'm older than all of them) - just laughed and said something like "you crazy girl, you craazzzyyyy!"
....most fun I"ve had at the track in a long time....

[fitoverforty]

Wednesday a.m. workout:
30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1 minute wall sit - KILLER!
5 pushups
25 high knees

did this circuit 3 times w/1 minute rest between.
Round 1: didn't time
Round 2: 4:53
Round 3: 4:26

Let's have a little challenge for fun. Try this workout today. doesn't matter what your time is, but if you want to do it for time that's cool. Modify it in the areas you need to - Just try it, even if you only do one round - give it a go.
I would love to hear how everyone does and how they felt.

[musculArgirl2]

I'll try it tomorrow Lynne. i like that you joined the crossfit group!

[fitoverforty]

I'll try it tomorrow Lynne.

Awesome! Can't wait to hear how it goes. I really liked it. It was a short but intense workout. The wall sits were cruel and sweet at the same time. Cruel because my quads were screaming, but sweet because it gave me 1 minute to try and catch my breath.

[feelin-great]

I will have to remember that once my foot heals - I have an issue with going back to my gym, not sure why So right now I need to at least get myself going at home when I am able, so that would be perfect

[musculArgirl2]

I have an issue with going back to my gym, not sure why

i'm kind of having that same issue lately. I only pay 34 a month with tax so it's not super expensive. But i haven't gone in about a month. i'm still debating about canceling. It's a great deal if you use the membership, even the pt sessions are pretty reasonable but I'm NOT USING it! I can pretty much get by without the gym membership except for the pool anyways. decisions, descions. I can't seem to make a decision if my life depended on it!

Going to try it tonight Lynne.

[musculArgirl2]

i did it Lynne. I skipped the burpees. and modified the jumpin jacks a little. definitely got my heart pumping i was at 4:54 but again i skipped the burpees too. I liked it! wall squats i started out too high i think because 30 seconds in i was thinking this isin't too bad so i went lower and i think i still could have gone longer probably because of starting out too high.

mY dog found it entertaining. She heard my commotion and came and watched me do it.

[Boss Man]

I had a guy tell me once, he joined a Gym that also had a pool and it was only £25.00 a month, but what with work he only went there once and actually had a swim.

Then he basically said it was a really expensive swim .