Already missed a few days of posting, but never fear - still on track!
Tuesday 1-12-10 Cardio - Treadmill 4 intervals at 6.3 mph 5 slow, then 20 steady at 3.7 mph.
Wednesday 1-13-10 - Focused on Lower - Physio this afternoon
WU - 50 Jumping Jacks
Deads (Stiff Legged) 75 lbs. 3 x 15
Squats 75 lbs. 3 x 18
Walking Lunges 2 x 10 (15 lb DB's - Side lunges - same weights, 1 x 10 (5 ea side)
Standing Calf Raises - 3 ea way holding for 45 secs - more like stretches.
Low Hurdle Steps overs - about 34 inch high BB ( a little higher than before)
1) Front 3 x 10
2) back 3 x 10
3) Side 3 x 10
Bosu Ball - In between each exercise stood/balanced on it - no squats.
Leg Raises - 2 x 15
Hip Thrusts 2 x 15
Quadrupled Circle Glute Kick Backs - 2 x 10 ea.
At Physio - good news, full mobility and almost full strength since injection, however recommended to maintain weights for shoulder presses at or below 10 lb DB's Probably have a tear in my rotator cuff...if I can keep it like it is...I can live with lighter weights higher reps vs surgery. Really wouldn't know exactly what it is without an MRI but I prefer this route at this time.
12 minutes on machine much like bike but for arms...not sure what they call it. Reverse/Forward switching every 2 minutes.
I could really feel Monday's workout the next day - felt good, had a bit more intensity and I intend to keep it that way. Cardio today but has some things to do, so expect to do that tonight after taking my grandson to "Build a Bear"
Pssssst....lost 2 lbs
167 ! Lynne - can we weigh in today? hehehehehe....no, I'll be weighing on on Saturday mornings..before breakfast, after potty (if possible!) I hope to be able to maintain where I was today - and that was AFTER breakfast.