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

30 lbs is nothin to sneeze at Good for u !

along came this chick, who picked up those same 35lbs x 2 & climbed aboard the " decline " bench to press 2 or 3 sets of 8 !! I dont see her do alot of leg work, though she is an avid biker & takes spinning classes...and by the grace of god & clean living I hope im in that good of shape at her age, if im not mistaken she is in her 60's ! Impressive lady

Bonnie, I've no doubt that you will not only be in "that good of shape" at her age, but far exceeding it! I think you underestimate yourself. Step back for a moment and look at what you have achieved this year...see yourself through the eyes of a person who does not work out....what you are doing is extraordinary and certainly impressive!! You look fantastic girl!

Aww thanks both of u, though I kinda mean, I hope I don't fall off the fitness wagon btwn now & 60's

Todays Workout

HIIT elliptical
6 intervals 90 sec @ 15 mph - 13 mph 30 secs @ 4.4 - 4.5 mph
slow for 5 mins @ 2.6 mph
20 mins @ 4.5 mph HR btwn 140 - 145

Startin to thanks my lucky stars, I began the first session at the 30/90 sec split, lol...means I only do the 1min/2min once a week ...tho suppose should maybe change that on next cycle Have a great day everyone !

Startin to thanks my lucky stars, I began the first session at the 30/90 sec split, lol...means I only do the 1min/2min once a week ...tho suppose should maybe change that on next cycle

me too clever aren't we? LOL

Yesterdays Workout

Latpulldowns narrow SS
1 x 8 x 70lb
1 x 8 x 75lbs
1 x 6 x 80lbs
with
Pushups
3 x 12 x BW

Pushpress
3 x 5 x 45lbs
with
Standing row Sup
1 x 8 x 30lbs
2 x 8 x 35lbs

Lunges
1 x 8 x 45lbs
2 x 12 x 45lbs

Hanging leg raises
3 x 8 x BW

Plank w row
1 x 8 x 10lbs
1 @ 1min

Side planks w row
2 x 12 x 27lbs

Reverse crunch
3 x 8

Todays Workout

HIIT elliptical
6 intervals !!! 1 min @ 15 - 12 mph...2 min @ 4.4 - 4.8 mph
5 mins @ 2.6
20 mins @ 4.8 mph.. HR 140 - 145

So YAY the hard part is done, for this cycle, the last 5 mins of that SS had my legs cramping up somewhat.I ate directly before climbing aboard that machine & when I got off, I was starvingggggg..Have good evening everyone

Yesterdays Workout

DB Incline Press
2 x 8 x 30lbs x 2
with
Bent Row
3 x 8 x 30lbs x 2
with
Squats
3 x 5 x 100lbs

DB Pullovers
3 x 8 x 35lbs
with
Scarecrows
3 x 8 x 10lbs x 2

Tricep bench dips
3 x 10 x BW
with
Good mornings
3 x 5 x 70lbs
with
Bicep curls
3 x 8 x 20lbs x 2

Hanging Knee raises
3 x 8 x BW

Planks
2 @ 1 min

Side planks
1 x 10 x 27.5 lbs
1 x 12 x 24.5lbs

Ive made appointment for the referral, the arm collapased during my presses & the pain now radiates down my forearm.Last two days I feel as though I've been in a bad mood, so this didnt help matters any, if fact I felt like saying piss on it & leaving the gym, but I know id only regret that action later, so I finished my workout.

Todays Workout

HIIT Elliptical

6 intervals 30 secs 15 mph - 12 mph...90 secs 5 mph
5 mins @ 2.8
20 mins @ 4.8 - 5 mph HR 135 - 140

Ok so I duno if switching on tuesday to make it so Im doing the 1min/2min ..2x a week & the 30 secs/90 secs only 1x a week, but it seems the next logical step to keep my body from becomming comfortable with the program, also will bump up the level to 2 resistance...which might be good because I keep blowing out the machine when I go over about 15mph : ( ..it happened today.Hope everyone is fine, have good weekend

impingement and/or rotator cuff weakness where the problem is scapula stability, plain and simple

drop all shoulder and chest presses, take up push ups and a shit load of roqing, scarecrow and face pull work

also can bb back squats

www.uponlinetraining.com

http://www.tmuscle.com/free_online_arti ... and_shrugs


Ok so I've read up & think I understand mostly..though what r ur thoughts on the shrug portion of this article ?..Obviously not the overhead ones..the last example..or r they necessary ? I recall waterbury saying they make unwomanly looking muscles..anyway I'll drop by before tomorrows workout to see whats up, thanks for your advice swanso

those one's won't make you look unwomanly

Yesterdays Workout ( monday )

Pushups
2 x 12
1 x 11.5 ..
with
Deadlifts
3 x 5 x 125lbs !
with
Seated Row
1 x 7 x 80lbs
2 x 8 x 80lbs

Face Pulls ( semi supinated )
1 x 8 x 17.5lbs
1 x 8 x 22.5lbs
1 x 8 x 27.5lbs
with
Step ups
3 x 10 x 70lbs
with
side raise ( thurmbs up )/shoulder shrug
1 x 8 x 5lbs
2 x 8 x 10lbs

Planks
2 x 1min

Planks w row ( side )
2 x 12 x 24.5lbs

I forgot to ask if horizontal pullups r still ok, cos they normally would of been in this days workout.Though I noticed the exact areas, the article said these would work, were worked, can't say I feel these particular muscles used much before, positive step towards helping out my injury Though I am also see a sports doc to confirm & it never hurts to have a sports doc at your disposal, just in case of future issues.Apparently they held the " canadian nationals " fame " be proud of your body " competition in my city this weekend, unfortunatly I wasnt aware of it till today, might of been nice to watch that.Oh & the 11.5 pushup..I could feel my arms wanting to quit at 10, but kept pushin, tho might be best have a mat under next time, cos @ 11.5, lol..I crashed, not so gracefully onto the hard floor..ouch ~ So this workout was basically pain free, besides the tiny bit of residual pain, still in my arm, the actual new exercizes caused no pain at all.

Todays Workout

Elliptical HIIT Resistance level 2
3 intervals 1 min 14 - 12 mph...2mins 4.6 - 5mph
5 mins a 2.6 mph
20 mins @ 4.6 - 4.8 mph HR 135 - 140

I seem to be sufferring my usual increased depression at this time of year, plus other things catipulting it farther into the abyss, so I may not keep up with this journal daily,,though I will log at least every second day.I write all what I do down & be assured, I'm not skipping my gym time Take care everyone !

3 x 5 x 125lbs !

Awesome! good job girl

canadian nationals " fame " be proud of your body " competition in my city this weekend

You definitely can be proud of ur body Bonnie, you look absolutely fantastic!

I seem to be sufferring my usual increased depression at this time of year, plus other things catipulting it farther into the abyss, so I may not keep up with this journal daily

Hang in there Bonnie, keep in touch - you have made such a difference in my attitude and workout dedication (and I'm sure countless others ). Just reading your daily workouts keeps me motivated and inspired by what you are doing. Your input and wit is sorely needed here!

Todays Workout

Lat pull downs semi sup
1 x 8 x 70lbs
1 x 8 x 75lbs
1 x 8 x 80lbs
with
Pushups
3 x 12

Face pulls semi sup
1 x 10 x 24.5lbs
1 x 8 x 27.5lbs
1 x 8 x 32.5lbs
with
Standing row supinated
3 x 8 x 35lbs
with
Side raise/shrug

Lunges
1 x 12 x 45lbs
2 x 12 x 50lbs

Planks
2 x 1min

Side planks
2 x 10 x 24.5lbs

Chair leg raises
3 x 8

Roll outs
3 x 8

No crashes on the pushups today, though I did put a mat there just in case My hands r closer together, apparently that utilizes more muscle, so they r the width of the mat, see how that works out.I was doing planks & seen this chick doing single arm rows & thought huh..then realized OMG I forgot my rows !!!! So did them while doing the ab work, hope u all r fine, btw boss man if u drop by...what is the maximum amount of vitamin C one should take a day ?..

There is no stated upper limit for Vitamin C I've ever seen.

You can buy C in 500mg and 1g doses, per tablet.

If you have any slight problems with normal, buy buffered.

I'd try 500mg's 1-2x a day and see how you get on initially. Then maybe increase them to 1g doses, when you've finished the initial lot.

RDA is 60mg/day. It is water soluble so you just pee out anything extra you take in. It is not stored in the body.