Lu's Workout Journal

First Day on New Program and I already messed up. But here's what I did. I'm trying a program designed by Alwyn Cosgrove in a book I'm reading - Alternating Workouts A & B, M-W-F for 4 weeks. Gradually increasing weight and decreasing reps. in each stage. Program has 7 stages, each more challenging than the last

Warm up on the bicycle 15 minutes - Level 15

Workout A

A - Squats 50 lbs. 3 x 15

B1- Push Ups 2 x 15, 1 @60 degree angle, 1 @ 45 - Smith Machine
B2- Seated Row 50 lbs 2 x 15

C1 - Step - Up 20 lbs 2 x 15
C2 - Prone JackKnife < ---NO WAY, NO HOW COULD I DO THIS :(

Any suggestions? I'm very disappointed in myself

But I did workout today, after raking the lawns for over 3 hours yesterday - that was a good workout! Phew! Last night I didn't think I'd be able to get out of bed this morning:)

What problem did you have with the prone jackknife? If it's your wrists, you can rest your elbows on a bench and do the same motion with similar results. It's really not that hard once you get your balance.

It's the balance part that I can't seem to do - I can't even get in position. Do you start on the floor? Just not a natural move for me....and of course when you are at the gym with people watching it's even tougher

I start on all 4s on the floor and then put my feet up on the ball, resting the curve of the ball in the natural curve of my feet, so at the ankle or close to the shins. Feet need to be in the center of the ball for stability. Balance is in your abs, so make sure they're tight. It's just like doing a plank, but on a ball. Then you bring your knees toward your chest, abs tight.

Here's a different way to get into it: http://www.youtube.com/watch?v=bg97t4uf44U

Excellent - thank you!

I'll try it again on Friday when I'm scheduled for that workout again.

HIIT Cardio on the Treadmill today

25 minute - 5 minute warm up at 3.4 and then 10 6.6 - 6.8 sprints 1:1:50 Incline 4

I was beat but finished. I must admit I wasn't looking forward to it, must mean I'm doing it right!

Food Today

5 AM Protein Shake Pre-workout w/banana w/flax seed oil

7 AM Strawberries, then Whole Grain Cereal with nuts and raisins - 3/4 C Soy Milk

8:30AM Apple

10:30AM - Greek Yogurt 16 g Protein - Strawberries sprinkled with Flax Seed

12:30PM - 5 oz chicken, 3/4 c Spinach - 1/4 c Brown Rice - 1/2 c grape tomatoes

3:30PM I will have a salad with cucumbers, tomatoes, spinach and romaine - walnuts & 4 oz of 2% Cottage Cheese -1 HB eggs (edit 2 - 1 co-worker was hungry, gave him 1 of my 2 eggs! )

6:30 - 7:00PM Dinner will be 5 oz chicken, spinach and salad

I'm in bed by 9 PM - not sure what or if I should have anything before bed?

Today's Workout:

10 minute Warm Up on Bicycle Level 15

Workout B - Alwyn Cosgrove Program

A - Deadlifts
50 lbs. 2 x 15 (25lb DB ea hand)

B1 - DB Shoulder Press
10 lbs. ea hand 2 x 15 (decreased from 15 lbs DB's)
B2- Wide Lat. Pull Down
50 lbs. 2 x 15

C1- Lunges
15 lb DB - 2 x 15 per leg
C2- Swiss Ball Crunch
2 x 10

Felt I could do more but wanted to follow program as much as possible.

Finished with Hip Thrusts 3 x 12, Leg Rasies and Glute Kickbacks 2 x 12, and various stretching.

Right shoulder was sore so did not push it on shoulder presses - normally use 15 lb DB's.

Tomorrow is my day off - may go in for some steady Cardio.

Food:

Protein Shake w/frozen banana and flax oil
Protein Powder and 8 oz of water after workout

Whole Grain Cold Cereal 1 c. w 3/4 c soy milk and handful of blueberries

3 oz of pork loin 1 c spinach and salad

Fiber One Yogurt 4 oz with strawberries sprinkled with flax seed

Grandson wanted to bake bread, couldn't help but have a small piece with butter no less!

4 oz pork loin, 1 c cabbage and 1/2 sweet potato (made salad but was full!)

Yeah, that was my problem with that workout. I got that book and did the workout for 2 weeks and saw a regression in my progress. I think the first workout is for people who've never worked out before. But I quit and went back to my own thing.

I feel like I've gone all over the place and need to stick to something - maybe the Biggest Loser Comp will take over and get me on track. In the meantime I think I'll try to follow this program but ramp it up a bit. I'll have to check out your workout routine more closely.

I'm not losing weight (much anyway) but my body is definitely changing so I must be doing something right - with everyone's help of course!

Idematto, you are doing such a fantastic job! Don't worry about the scale. It doesn't know the difference between fat and lean mass. Just go by how you look and feel. Keep up the great work!

Thanks Katie! I needed that! :):)

I feel like I've gone all over the place and need to stick to something - maybe the Biggest Loser Comp will take over and get me on track. In the meantime I think I'll try to follow this program but ramp it up a bit. I'll have to check out your workout routine more closely.

I'm not losing weight (much anyway) but my body is definitely changing so I must be doing something right - with everyone's help of course!

No no no please! lol Please don't use my workout as an example. I've just been trying to figure out what's best for me, which probably won't be best for everyone else.

I've been getting tips from a trainer and have been doing various things this past week.

Lu, I would be happy to post my current workout plan if you are interested.

That would probably be a better idea. You've been at it longer and know what you're doing! I wouldn't mind seeing your workout either.

That would be great Katie - thank you!