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

[Bonnie]

http://www.bodybuilding.com/fun/hst1.htm

getting some of my information from this page.Though I do also recall my last instructor mentioning the use of 1 - 2 sets is all that is necessary.

[ldematto]

Great link Bonnie - Thanks!

I can't "quote" that far back, but what did you mean by you wouldn't recommend chin ups, pull ups with lat pulldowns? Did I get that right? And why if I may ask? I have tried in the past to pair those two

[Bonnie]

Actually what I meant was, If I had a client whose goal was to DO a chin up or pull up, lat pull down would NOT be the way to get there..these would be..or the assist machine.

http://www.youtube.com/watch?v=9v2ighTdxUY

However I swear this dudes spine doesn't look straight, or its the effect of his t-shirt hanging ? I thought that I had achieved doing a pull up/chin up by using the lat machine first, though my last instructor showed us these & then I recalled I was doing lat pull downs plus what I called " horizontal pull up " in my journal

[ldematto]

Those look tough! I think I'll try them as a change to doing Chin ups with assist. Seems they might not be as good for me with my shoulder, what do you think?

[Bonnie]

Yes they are tough, I did some during my course, damn near killed me, ha ha.Well you can use assist or these.For boredom purposes you can alternate them, give it a try, if it hurts then don't do them, the lower the bar is to the floor, the harder they get, due to gravity.I don't think it bothered my shoulder, have fun with it

[Bonnie]

Lu, I forgot to mention, use a narrow grip with the shoulder injury.

[Bonnie]

I must admit after that workout yesterday I had a lil bit of unfamiliar soreness in my pecs & legs..YAY !! Not bad soreness just a " I worked that muscle in a different pattern " situation, was great

Todays workout

HIIT elliptical resistance level 9
20 minutes 30..90 second splits..3.9 to 12 to 14 mph..usually when you hit 15 the machine cuts out...
Treadmill..10 mins SS @ 5.5 mph

[feelin-great]

I must admit after that workout yesterday I had a lil bit of unfamiliar soreness in my pecs & legs..YAY !! Not bad soreness just a " I worked that muscle in a different pattern " situation, was great

That's always such a great feeling

[Bonnie]

Yeah not often I get to feel that anymore Was a bit shocking

[Bonnie]

I was up by 1.6 lb today but it is fluid, pondered whether to even step on the scale at this time.Measurements are still the same.

Todays Workout
Typically a 2 minute rest between sets, except the last sets on pyramid it is 3 minutes.

Wide grip pull ups assist
2 x 12 x 40

Step ups
1 x 12 x 70.. x 10 x 80...x 8 x 90..x 6 x 95 ( On the last 2 on the right leg, I paused to long & only got out 4 on that side, I stood there with the bar on my back telling my leg, okay only 2 more, it refused. )

Dead lifts
2 x 12 x 85

Decline BB press
1 x 12 x 45...1 x 12 x 55

Seated rows
1 x 12 x 60...x 10 x 70...x 7 x 80 ...x 5 x 90

Arnold press
2 x 12 x 17.5

Prone incline Front raises
2 x 12 x 8

Back extensions
2 x 12 x 25

High to low Woodchoppers on FS of bosu
2 x 12 x 9/10 lb medicine ball

Reverse ab curls
2 x 12

Planks
2 x 75 seconds

Time wise these workouts are not what I'm aiming for, however I would need to take out all " non essential " exercises including dead lifts, but in MY world those are considered essential.I've decided to start tossing in some isolation work, which also consume time, as does the pyramid, SO I suppose if I was to take all those extra's out I might hit the 45 to 60 minute mark ? I'm not sure I'm keen on those wide grip pull ups, with my shoulder I could FEEL something uncomfortable going on tendon wise, no pain.I want to build strength in that area, so will be looking at some direct rotator cuff exercises.I found some women exercises will post link here.I actually searched this site first, maybe its just me but I find some of the sexist womens workouts degrading..with names such as cleavage workouts, sexy workouts etc..uhhhh. say what ?

http://www.bodybuilding.com/fun/alissa16.htm

[Boss Man]

One good rotator cuff exercise is Front raises, because if you have a Rotator cuff injury, that the flexed Bicep position is not a good way to position the arms, in particular the movement where you take the problem Arm from your side upto the aforementioned position.

As far as I know, the Front Raise offers a good conditioning aspect for Rotator Cuff injury people, so that they can in part or full rehabilitate the area.

[Bonnie]

Yeah I can attest to the front raises don't seem cause any pain.The pain is generally associated with lateral abduction, though the lateral raises with light enough weight & not past shoulder height, seem okay for now.Not quite sure what you mean by flexed bicep, unless your meaning a bent arm lateral raises.I saw a guy today bent over such as a bent row, with bent arms, HUGE dumbells, flapping away like a chicken ?..Huh what the hell is that for, I wonder.

[fitoverforty]

I saw a guy today bent over such as a bent row, with bent arms, HUGE dumbells, flapping away like a chicken ?..Huh what the hell is that for, I wonder.

Was it something like this?


Whatever he was doing, he may not have known how to do it properly. So many people just see exercises being done, or watch a video and then just try it on their own.

[Bonnie]

No, he was standing in the bent row position using both arms. I THINK he was trying to do lateral raises ?

[Bonnie]

Yeah with massive DB's, if he did them correctly he would need to reduce those by half at least, doubt his ego would let him