Lu's Workout Journal

[PandorasVise]

you look so good. I am so jelous.


I have been taking pictues too, every ten pounds. So I have 212 and 197, and hopefully next week 187. I can't put them up yet, they make me cringe. Maybe when I am 150 I will be able to look back and share.

[ldematto]

150 is my goal - 26.5 more pounds to go!!! Over the mid point - but long way to go especially since pounds don't seem to be coming off anymore...not much anyway

You'll get there Patty!

Thanks Patty and Allison for your kind words!

[ldematto]

That was my goal subject to "muscle" change - nice how that works

How about a nice toned 160 - I'd be thrilled with that!

Swanso - will the 28 day program get me there?

[swanso5]

you should get 6 - 8kgs at least, what's that 15pds?

nice pics too


www.uponlinetraining.com

[ldematto]

Sounds good to me! 15 more lbs and I'll be a happy camper!

Not too bad for an ol lady anyway?

Yesterday did HIIT on the Treadmill, only 8 intervals at 30 secs 6.6, 90 secs 3.4

Today is a day of rest - good thing because my shoulder is bothering me

[ldematto]

Today's Workout

5 minutes on Bicycle - Level 15

Dead lifts 50 lbs. 3 x 10
Single Arm DB Rows 15 lbs. ea. 1 x 10 warm up 30 lbs. ea. 3 x 8 x 2
DB Shoulder Press 5 lbs. 2 x 10 Warm Up 15lb ea. 3 x 8
Lat Pull Downs - 50 lbs. 3 x 12
Pull Ups 3 x 5 with Assist

Lunges 20 lbs. 3 x 12

Finished with leg raises, hip thrusts and glute kickbacks.

Swanso - I tried the squat machine - I can't even pick up the bar without weights due to my right shoulder much less squat with it. If this is absolute as part of your program I'm in trouble. I will be seeing a chiropractor this week - maybe he can advise. I may need a medical doctor

What major muscle group am I missing above? I seem to be in a rut.

I lost 1 pound this week - yeah!

[swanso5]

try front squats...if shoulder still sore then doesn't matter, we don't have to squat

www.uponlinetraining.com

[ldematto]

I think I'll be able to do front squats with the squat rack - I actually love doing them with the Smith Machine - and do not want to remove them from my program - as I know how important they are.

What's the next steps on the program?

Today did HIIT on the Treadmill- 25 minutes, 2 1/2 minutes warm up and cool down - 20 minutes with 10 intervals at 6.6 mph, walk at 3.4 mph 30/90 secs. I'm always beat when done - feels good though.

Before HIIT I did some leg raises, hips thrusts and oblique crunches - tried again to use the Swiss Ball....not sure what's wrong with me, but it's not something that is going to come easy, if at all. I need some of that "I CAN" attitude! :)

[swanso5]

[/quote]What's the next steps on the program?

once payment goes through i'll send through the program then we'll organise that and the food and we're off

[swanso5]

[/quote]What's the next steps on the program?
[quote]

once payment goes through i'll send through the program then we'll organise that and the food and we're off

[ldematto]

"The first step for you to take is to contact me by clicking here to express your interest. I will then send you a registration / pre exercise questionnaire that will detail payment options as well as providing space for you to list any past/present injuries, equipment availability, nutritional requirements and any other vital information required to specifically detail the program towards you, and only you."

I contacted you expressing my interest. I did not receive registration etc mentioned above? The ball is still in your court right?

[ldematto]

All Set on Program - received registration etc. Swanso - when you create the nutritional part of the program remember Kangaroo is not readily available in the US :):)

Today's Workout:

Warm up 5 minutes on Bicycle Level 15 60-75 rpm's

Squats - with Squat rack!! Did great, felt good!
Front 45lbs (bar only) 1 x 10
Back 45 lbs (bar only) 1 x 10
B - 65 lbs 2 x 10
B - 75 lbs 1 x 10

Push Ups 3 x 10 - 45 degree angle
Pull Ups 3 x 5 With Assist

Single Arm DB Rows 30lb DB - 3 x 8 x 2
Lat. Pull Down 60 lbs 1 x 7, 2 x 8
Shoulder Press 15lb DB's - 3 x 8 (I start with DB's at my sides, bring up to shoulders and then press upward, and back to shoulders, then to my sides = 1 rep - is that called a shoulder press?)

Also, am I missing anything?

Dead Lifts next weight day, then lunges - back to squats etc..sound good? At least until the program begins.

Lost more weight - up to 37 lbs all together since DEC 8, 2008 - new goal is 14 lbs more, then assess from there whether I need to reduce further. Originally my goal was 150, but am thinking 160 is more realistic while building muscle.

Yesterday was HIIT in the morning, but I went back in the afternoon and did some steady Cardio at 3.4 mph at Incline 10 to work on my glutes and thighs - and another 300 calories!

[swanso5]

great job with the squats, keep working up with them

don't need pulldowns if you've done pull ups

it seems you've done a db curl / shoulder press combo...the shoulder press is simply the lifting from your shoulders overhead part

yep, deads and a lunge variation next workout will be good

we might get you down to 150 yet, don't rule it out

www.uponlinetraining.com

[ldematto]

Well, every time I wrote Shoulder Press I was doing the combo thing

150 here I come!

[ldematto]

Yesterday Steady Cardio 3.4 mph 30 minutes, Incline 8

Today I have the appointment to find our my bio-markers and can't workout 12 hours before testing so will wait until this afternoon.
My food is consistant every day with minor variations as follows:

Protein Shake w/fat free organic milk sometimes with or without a banana before workout
Weight days another protein drink w/water - banana or apple if no banana with first shake.

Get home (about 15 minutes later) and have 1 cup of whole grain cold cereal with soy milk.

Around 10 AM - I have either eggs and 2 slices of light toast with almond nut butter(if I am home) or yogurt with blueberries and flax seed. Sometimes a pack of 22 almonds.

Noon - 1 PM - Lunch - 5 oz chicken, or 3 oz tuna - with salad and veggie. Spinach or egg plant/tomato mixture

3-4 PM Cottage Cheese and almonds

Dinner 6-7 PM - chicken or fish with veggie and salad, sometimes add a bit of Royal Blend Rice or Sweet Potato.

I sneak a piece or 2 of dark chocolate once in a while - and have an occasional Weight Watcher Almond Crunch Ice Cream Bar - yummy!!