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

[Boss Man]

When I wrote "flexed Bicep", I was talking about the position itself, but also the transition from a normal Arms by the side position, into that position, as that range of motion can be problematic for people with Rotator Cuff injuries

[Bonnie]

BINGO Les I see you've met his type...tsk tsk.I know it would hurt my elbows, spine etc etc.

Todays workout

HIIT elliptical resistance level 9

20 minutes 1 minute...2 minute 3.9 mph..11- 12 mph
10 minutes SS on treadmill..5.5 mph

[Bonnie]

Oh okay boss man

[Bonnie]

Todays workout

Chin ups, not sure what grip, was closest I could find to a regular across type bar.
1 x 12 x 25
1 x 11 x 25

BB Stationary Lunges
1 x 12 x 80..x 90

Bent semi supinated rows
1 x 12 x 25...x 12 x 30

Reverse flys
1 x 12 x 40..x 55

FS bosu ball hammer curls
1 x 12 x 17.5 ..x 10 x 17.5

Low to high WC on FS bosu
2 x 12 x 9/10 lb medicine ball

Decline push ups with swiss ball ( tricky lil devils )
2 x 12

Tricep kickbacks
2 x 12 x 12.5

Prone leg cable curls
2 x 12 x 7.5

Reverse ab curls with cable
2 x 12 x 7.5

Planks
2 x 75 seconds

Totally forgot my spine today Ooopsie.

[feelin-great]

Decline push ups with swiss ball ( tricky lil devils )

I can barely do regular pushups

[Bonnie]

Well you will get better & then be a bit more adventurous

Todays workout

BB wide stance squats
1 x 12 x 85...x 10 x 95...x 8 x 110..x 4 x 130

Semi supinated chin ups assist machine
2 x 12 x 25

Dead lifts
2 x 12 x 90

Bench press
1 x 12 x 60...x 10 x 70...x 5 x 80... x 4 x 85

One arm row
2 x 12 x 35

Shoulder press on FS of bosu
2 x 12 x 17.5

Lateral raise
2 x 12 x 8

Russian twists
2 x 12 x 9/10 medicine ball

Reverse curls
2 x 12

Supine bridge with single leg lift
2 x 12 x 4.5

Back extension
1 x 12 x 25...x 10 x 25

I had my eye appointment this morning so did my workout later in the day & WOW what a workout, gluts are still achy Are a lot more people later in the morning, friday AFTER seniors hour is FREE gym time till noon.Though really it was quite the social event, not like the tranquil mood of morning workouts.Woman trainer at the gym asked if I would answer her guess at my weight, so I said sure, shoot " 125 - 130 ".She was quite shocked to hear 110, she thought all my muscle should weigh more I seem to be loading up my bars a wee bit too much, heading into strength at the end of my pyramids, still aiming for at least half way to hypertrophy..12/10/8/6.I could of done more on the bench press if I had a spotter.I listed in my biography that my area of specialty will be womens strength ( I'm addicted to it ) & body composition. I have been trying to do school work, to hand in to the evaluator I booked for the 28th.The part that is taking so long is putting together a business folder, dedicating ALL of tomorrow to the cause, well and cardio of course.Hope everyone has a great weekend

[Boss Man]

I hope the appointment went well. Touchwood there's no long-term optical issues for you.

[Bonnie]

He has booked surgery for May & that will put me out of the gym for an entire week.Not looking forward to that.

Todays workout

HIIT elliptical resistance level 9
20 mins 30 sec..90 sec 15 mph...3.9 mph
10 mins of elliptical @ 4.4 mph resistance level 9 ( treadmills were ALL busy )

Lost 1/2 inch off waist
Gained 1/2 inch on legs

[Bonnie]

Well, from experience, I've continually gone heavier over the past 18 months.I too had flabby thighs as do most women, though I'm not so sure I'd fret about lifting heavy at this point if I was you.My legs have only fluctuated by tops 1/2 inch this entire time.Guess you need to weigh the benefits of added muscle burning more calories & giving you more strength for cardio vs size of your legs ? Ultimately I chose lift heavy to burn off the fat.Though I did read that lifting really heavy consistently does make them overly big, so don't really want that either, suppose that is where the varied methods ( endurance, hypertrophy, strength cycles ) of working out can help.Not sure how heavy you are lifting either.BUT MY GOD congrats on the waist loss, to me I see any waist loss as a reduction in disease possibilities, so kudos !!

[Bonnie]

I found the last place I lost was the thigh area.Today was grain shopping day ! I just cooked up my first " oat groats "..YUMMMM, though will need reduce the amount I'm eating.I just ate 1/2 cup & they are chewy, takes awhile vs the rolled type.They had steel cut too BUT why have cut when you can have whole.Bought some cracked wheat also.The only store that had Kamut and spelt was the organic store.Though after the horrifying taste of those buckwheat groats, I will buy everything in small quantities.So far my favorites are oats, wheat & brown, wild rice.Is quinoa supposed to be in seed form...sorry my question mark on the keyboard is not working.

[Bonnie]

Ha ha yeah is probably a Les question, I read on quinoa awhile back & it indicated that its origins are similar to that of the tumbleweed family ?..

Definitely can only consume 1/2 cup cooked, of those oat groats takes forever & a day to chew them They also are not to palatable cold.Seems I have caught some respiratory bug, noticed it last week in the form of my lungs during cardio, this week sore throat, occasional cough with yuckiness getting stuck in my throat.Cut my workout short, only covering the necessary, forgot my spine again..sigh

Weight back to 110

Todays Workout

Step ups
2 x 12 x 80

Wide grip pull ups
1 x 12 x 25...x 12 x 30

Decline push ups w ball
2 x 12

Semi supinated bent rows
2 x 12 x 30

Cable glut kick ups
1 x 12 x 7.5..x 12 x 9.5

Arnold press on FS of bosu
2 x 12 x 17.5

High to low WC on FS of bosu
2 x 12

Planks
1 x 90...x 60

Reverse curls
2 x 12

Need to get a back pack with weights for push ups.Not so sure I will ever be able to do wide grip anything without surgery.I was careful to the extent I lowered myself this week.I need to finish up my papers & take them to the evaluator today.The chick works in a gym over top of a tim hortons ( doughnut shop ).The irony......

[Bonnie]

Yup

[Bonnie]

I think thus far, cracked wheat is my favorite.Next up to try is the quinoa.Yesterday when I went into that store & saw all those grains, I got excited.Felt like a kid in a candy store, only wish I'd started eating grains earlier in life.As for proof of a healthy lifestyle this chest infection/cold has already broken up & is on the way out 2 days later.They said on the news tonight there is NO cure for the common cold, I disagree, its called prevention.

Oh I had a question, though I think already know the answer.If I lost 1/2 inch off the waist, 1/2 inch off the arm & gained 1/2 inch on the thigh BUT my actual weight stayed the same, this means fat loss & muscle gain simultaneously correct ?

[fitoverforty]

I'm still trying to figure out how you could possibly lose another 1/2" off your waist!! In your 11/21 pics your midsection is so trim & ripped, I don't see any where it could get smaller. (jealous)
btw...love your new profile pic!

[Bonnie]

Just letting my body, eliminate whatever fat it deems not necessary, while eating healthy.Not really forcing or depriving my body of anything, so suppose it knows what its doing ? No need to be jealous we all get where we are going in due time. Just be nice to yourself now & be with your family Thanks about the pic, as you can see my bangs are now grown into my eyes & I've finally kicked the hairspray after 30 + years, no room for hairspray in my new life.Take care of yourself girl