New updated workout, out with old in with new..

[Bonnie]

Boss man I appreciate everything you care to share, no worries & thank you. For me the more I understand what goes on inside the more things make sense, now if we could only find a see through human, so I can SEE what goes on inside My school ended today, did a mock test, didn't fare to badly.Exam is on November 30th, time to read the book & make sure I know my shit.Also working on phase 1 & 2 of a program design for a scenario person.Physical evaluation of my teaching skills will be last.Hope everyone had a great day

[Bonnie]

todays workout

chin ups
1 x 10/7/6/6
with
Step ups
1 x 10 x 70
1 x 4 x 90
1 x 5 x 90
1 x 7 x 70

Dead lifts
2 x 5 x 115
1 x 5 x 135
with
Bent semisupinated row
1 x 10 x 25
1 x 4 x 35
1 x 5 x 35
1 x 8 x 25

woodchoppers low to high
3 x 8 x 10
with
Shoulder press
1 x 8 x 20
1 x 7 x 20
1 x 6 x 22.5

Supermans
3 x 8 x 10 sec hold
Planks
3 x 1 min
Reverse ab crunch
3 x 8

I have gaine a lb since Wednesday, odds are its because I tried eating complex carbs even if only 15-20 g at 5 of my meals, everyday.I am returning to my complex carb cycling method.I personally can't wrap my head around putting energy in my body on less output days or days off, when Im not that active.We use fat as a fuel source at rest & protein to rebuild.I am off to work, Got called into work today, so I'm eating some complex carbs before I go, which makes sense, because I'll be walking around for 4 hrs.Have a good day everyone

[Bonnie]

So, found out why I gained that lb so quickly, bad me blaming innocent carbs.It is water or fluid & I will be taking today off the gym, due to pain issues.Wish I could skip work to, though not going to happen The more I read about how carbs are processed in the cell to produce ATP, the more I'm seeing how very essential they are, now it comes down to balancing the different types, to be of most benefit to what the body needs for the different processes.NEVER would I have thought, that a trainer would need to know so much about science, for lifting a dumbell or putting your client on a treadmill, astounding really.

[Bonnie]

Yes I read in my personal trainer manual that glucose can enter & leave walls of cells until they are processed into glycogen, then they are able to be stored in the muscle & liver. Pretty cool indeed.

This is quite the interesting read
http://www.fi.edu/learn/brain/carbs.html#complex

[Bonnie]

Todays Workout

Pull ups
1 x 7/7/6/6
with
BB lunges
1 x 10 x 65
1 x 6 x 85
1 x 7 x 85
1 x 6 x 65

DB chest press on ball
1 x 10 x 22.5
1 x 7 x 30
1 x 7 x 30
1 x 8 x 22.5
with
Glut raise
2 x 8 x 12.5
1 x 8 x 17.5

Seated row
1 x 8 x 70
1 x 8 x 75
1 x 6 x 75

Standing shoulder press on one foot
3 x 8 x 20

Superman on ball
3 x 8 x 10 second hold
Plank
3 x 1 minute
Side plank
3 x 1 minute

Not sure how heavy I can go on chest press without endangering my rotator cuff ? Had someone ask me how much I charge to train, he is not the first.I tried to ask my instructor about that. I realize the concept of independent training BUT what does one do regarding taxes & receipts if it not a registered business ? Will send her an email, we are to charge based on our education level, my guess will be 20 - 30 per hour, not really sure.

[Bonnie]

Yeah I'm trying to find me a gym to call home for awhile, at least to see how things go in the beginning, this afternoon will be reading & resume making. I've applied at the central system for the community centers online.I think you are right about the I am my own business

[EdgarHF]

Thanks for that link on carbs.

[Bonnie]

Your welcome

[Bonnie]

Todays workout

HIIT treadmill

20 mins..1 min/ 2 min 6.5..to 4.8 mph
10 mins Elliptical level 8..4.2 mph HR 150's

So my school says 40 an hour is bare minimum to charge & thats only if they purchase a package of appointments, think I best be heading to office supply store to pick up forms to keep track of all this

[Bonnie]

Todays workout

Chin ups
1 x 9/8/6/6
with
Squats
1 x 10 x 95
1 x 5 x 115
1 x 6 x 115
1 x 7 x 95

Push up on balance board
3 x 10
with
Dead lifts
1 x 5 x 95
1 x 5 x 115
1 x 5 x 120

Shoulder press on ball
1 x 10 x 20
1 x 4 x 25
1 x 5 x 25
1 x 6 x 20
with
One arm row
1 x 8 x 35
1 x 8 x 40
1 x 7 x 40

Planks
3 x 1 minute
High to low WC on one foot
2 x 8 x 6/7
1 x 8 x 10

No time for supermans or lower abs today, seniors hour..sigh.There is one senior in there he does a lot of one footed things, must have a great core.Those push ups on that balance board were hard, love my regular push ups,BUT the body needs to have change to grow. Due to adaptation, not to mention the balance board will encourage stabilization & keep boredom at bay.I didn't have fruit at home so used oats.From what I've learned recently MY oats are equivalent to eating wonder bread. Quick oats, are almost a simple carb due to the fact they are 2/3 of the way broken down already.Steel cut or rolled it is !

[fitoverforty]

High to low WC on one foot

what is that exactly?

[Bonnie]

woodchoppers

[Boss Man]

Basically Lynne it's a movement often done on a crossover machine, where you hold two small handgrips together, and twist the torso over to one side, mimicking the action of chopping a tree.

Not sure if you knew of them, if not then no worries .

[Bonnie]

Oops yeah I use a medicine ball for mine, though the ones on the cables are good too Chop chop..Timberrrrrrrrr ! They are for the obliques, stabilization & extensors on the up movement.

[Bonnie]

It might look like a throwing motion, but it is meant to be very controlled. You actually push up more with the bottom arm & keeping a downward pressure with the top arm, control the amount of the rotation to a minimum because yes it is very simple to take this movement beyond a safe range of motion & yeah if your core is not contracted or is weak, the potential for spine injury is definitely there.You can do them low to high on cables also

On a positive not, I found some decaf coffee that will suffice my taste buds & need for a hot drink after my meals, so will begin the weaning off process.

Also picked up some old fashioned rolled oats, the uhh steel cut ones are so not in my budget.Quite frankly I should of eaten the quick oats up first, though looking at myself in the mirror at the gym, makes me wonder if it is responsible for the pockets of pudge by my knees.

I'm trying to tune my meals up, with counts of the different types of carbs, I was eating veggies without much regard for what they contribute to the meal.Everything needs to be counted, within reason.I eat three diffent meals, so will calculate them, see whats up.What category does sugar fall into ? There is some in my sour cream dip & my salad dressing.

Ha bought some honey for my cheat peanut butter & honey toast once per week..17 g of carb AND 16 g of sugar in one tblsp ?..Gosh..was wondering why I had such a buzz afterwards. Until I read that this type of simple sugar hits the stomach & goes DIRECTLY into the bloodstream via the stomach walls..mystery solved My pancreas probably hates me, but alas it tastes good, what can I say...