Lu's Workout Journal

[ldematto]

I worked all afternoon on the Condo, getting it ready to put it on the market this weekend, so I'm pretty exhausted - It would be very easy for me to take a pass on working out tonight, but I'm on my way upstairs! Not sure exactly what I'm going to do but it's weights tonight - here goes!

EDIT - My Workout
Warmed up with 50 Windmills
Reverse Lunges 3 x 10 - 10 lb DB's
Deads - 2 x 12 - 85 lbs
Single Arm Rows - 3 x 10 - 30 lb. DB
Posterior Delts - 2 x 20 - 5 lb DB's
Shoulder Press - 2 x 12 - 8 lb. DB's
Chin Ups - 2 x 10 - 10 Assist

Finish with 1 set of 12 ea. of Scissor Leg Raises, Hip Thrusts and Circle Quadrupled Glute Kick Backs

Not bad after an exhausting day. I think I'll sleep well tonight - Hubby didn't work out - wasn't feeling well.

Hope you all had a great day!

[ldematto]

Cardio Day - did 4 Intervals at 6.3 mph, 5 minutes slow then 20 minutes steady. Now I'm off to the Condo to hopefully finish up - I'm sure to get more of a workout!

Have a great day!

[ldematto]

I need a shopping buddy.

I love to shop! Especially in Florida - great shops with neat things! I'm there as soon as I can get there

I'm thinking about taking today off, need at least 1 day off, but may jump on the treadmill later this evening. I'm all dressed for working out - but of course my normal daily wear these days is some form of spandex! LOL Dropped that corporate garb ages ago and love the new me!

[ldematto]

I did take yesterday as a day off. Got a call from a friend I went to High School with - she and another classmate were going to the local library to listen to our senior year English teacher read poems (she had written a book) Mind you WE are 58ish - she must be in her 80's! Anyway, I went and it was most enjoyable. She was always a very non-traditional teacher, but one who always saw something positive in everybody - even me :) Back then I was a rebel! After leaving the library I went to see the woman who cared for my Mom for a year and 1/2 - she had returned to the area (caring for another) and asked me to visit. It was very pleasant - she's such a doll! She calls me her second Mom

Today's Workout

Warmed up with 50 Windmills

Deads - 2 x 12 - 85 lbs
Incline Press 2 x 12 - 10 lb DB's
Reverse Lunge - 2 x 12 - 10 lb DB's
Single Arm Rows - 2 x 12 - 30 lb DB
Posterior Delts - 2 x 20 - 5 lb DB's
Shoulder Press (Combo Squat/ Curl/Press) 2 x 12 paired with
Chin Ups - 10 Assist 2 x 12

Then I went to the condo - and washed down all the siding on both levels - Grrrrr...The building has 12 units. I ache all over! But it looks GREAT! The management company is really falling down on the job and I didn't want the filth to put off any potential buyers. Seems they stopped and didn't do the inside breezeways at all! This condo was is on the second floor and I can't count the number of times I went up and down..cleaning, then putting everything in my car - NOW it's ready to be shown and hopefully sold!

I need a nap!

[feelin-great]

I need a nap!

Sounds like a very well-deserved nap

[ldematto]

I could hardly move this morning so I didn't get on the treadmill - Should've been a Cardio day today. Maybe later. My guess is with what I did yesterday it more than made up for missing today. Will start again tomorrow!

Also as I said in Lynne's thread, I'm re-reading the Eat Clean Diet Book to help me get more focused and energized about my food intake. Once I get that totally under control I should be good to go to meet my goals!

Have a great day everyone!

[fitoverforty]

I'm re-reading the Eat Clean Diet Book to help me get more focused and energized about my food intake. Once I get that totally under control I should be good to go to meet my goals!

I hope you will pass along any good tips you find. And as you said, you are for the most part eating clean already, and this will just re enforce what you already know and help you make the changes you need to see the results you want.

[ldematto]

Of course I will share anything I learn and feel will help others, but I think the book will just reinforce what has already been said over and over - I just need to get it through my thick head and stick to it! LOL

I'm just finishing a heart healthy portion of oatmeal, sprinkled with cinnamon, cut up banana and a teaspoon of honey...it's about twice as much as I can eat......then after about 1/2 hour I will head upstairs for some weight training. I must admit I'm feeling tighter and stronger. Yes!

[ldematto]

Today's Workout - oops, let me go get a protein shake first! Ahhhh....chocolate flavored protein with 8 oz of fat free milk and strawberries blended into a nice drink. Now I'm all set


Warmed up with 50 Windmills and some Hula Hoop

Dead Lifts - 2 x 12 - 90 lbs - increasing weight a little - striving for higher reps still though...
Bosu Ball Balancing - in Between deads...and other exercises..

Single Arm Rows - 3 x 10 - 35 lb DB's - increasing weighs a bit here too. Not sure I'll get back to the 50 lb DB, as I still want to maintain higher reps. We'll see...

Posterior Delts - 2 x 25 - 8 lb DB's - keeping low weights here due to my rotator cuff-increased reps.
Sumo Squat/Curl/Shoulder Press Combo - 2 x 12 - 8 lb DB's - once again keeping low weights due to shoulder.
Chin Ups - 2 x 10 (10 Assist)
Swiss Ball - modified Push Up - 2 x 10 (Surgeon noticed a body malfunction when attempting a push up) so, this move is akin to a shrug - hard to explain.
Swiss Ball - Reverse Bridge - 2 x 12

Felt good! Maybe some Cardio later today since I missed yesterday. I am feeling tighter and stronger oops, guess I already said that ~!

Tosca Reno Message - Increase Workout Intensity - Incorporate the power of your mind into each movement to maximize your efforts. You need to "be there" - otherwise you can't read a novel while working out or staring off into another direction - you need to focus intensely on what you are doing when you grab the weights, concentrate when you lift them and bring them down again.....

Have a great day!

[fitoverforty]

You go girl!! You are in the zone!! Nice to read your posts again.
Cardio with hubby again this afternoon?

[ldematto]

Nah - Hubby did his elliptical thing late morning - AFTER me...I was out doing errands, like going to the bank to transfer money for the IRS - Grrrrrrrrrrr.....I really need to beat at the Treadmill after THAT~!

I know I wasn't around for awhile - life does have a tendency to interfere - hehehe , but I don't see any recent posts from so many regulars.....Swanso, Oscar Madison, Packy Poo aka Packard (Maybe we teased him too much?) Patty, Cassie...Boopster, Hollyween, Simply Blessed - where oh where are you all! Sorry if I didn't list you...these were at the top of my head ...

Brentyboy - you are looking hot - still hanging in there, so proud of you! - I'm still making those delicious Protein Bars - probably eating too many

Of course Lynne, Bonnie, Lesplease, Nokie (Miss you girl!! Can't remember where you post daily stuff, thanks for stopping in to see me!)and always Boss Man....thanks for being such a great influence to so many....it would be ok even if only for you - I'm so glad to see all of you doing well. I see some new folks - I haven't had an opportunity to read through the various threads, but I will.....I look forward to reading about your journeys!!

So many others...come and go - hopefully not falling by the wayside - let's just hope they are only "not posting"...vs not working out and eating clean!

[ldematto]

Meals today

Heart Healthy portion (3/4 c dry) of Oatmeal, sprinkled with cinnamon, 1 cut up banana with just a dab of soy milk.

Worked out - Weights

Protein Shake - 1 scoop of chocolate flavored Whey protein, 8 oz fat free milk and strawberrys blended

Hearty Salad - Romaine, 6 organic grape tomatoes, full crown of cut up broccoli (cold/al dente) 5 oz of cubed pork roast, 4 oz of low fat cottage cheese, flax and salad fixins (sunflower seeds, dried cranberries etc. Topped with 2 tbls.Organic Annie's Balsamic Vinaigrette.

Was stuffed from that salad - so for dinner meal at 5:30 PM, I had 4 oz of strawberry low fat yogurt (Light & Lively 60 Calories,7 g sugar) topped with fresh strawberries flax, 4-5 walnuts chopped, a few sunflower seeds and just a dab (maybe teas.) of Organic Blueberry Syrup (fat free/Gluten free)

Will probably have some cottage cheese and a few almonds for snack around 8....

Too much fat from nuts? How does that look to you for the day - I have no idea how many calories......

I drank 3 16 oz bottles of water and will have at least 1 more before the night is over, especially if I decide to go on the treadmill a little later. Need to watch the results of IDOL tonight - I'm hooked! I really like Michael and Crystal the best so far...love how Michael did "In the Ghetto" last night - very talented vocally - can't believe he was eliminated (but saved) last week!

[fitoverforty]

Too much fat from nuts? How does that look to you for the day - I have no idea how many calories......

Lu, have you ever used the Fittracker nutrition daily calorie/protein/carb/fat guide? I used to use it when I first started, then got away from it, but for the last few weeks have really been dissecting what i am eating and trying to hit my targets. You can list the foods you eat everyday and it breaks it down for you. I try to put in everything. It is a bit confusing at first, but after you build up a list of frequently eaten foods it is easy to just click on them. It has really shown me how my fat gram intake was alot more than I thought. It might help you to monitor your sugars/fats a little closer so you know how many calories and from what source they are coming from.

I am hooked on Amer. Idol too. I LOVE Big Mike! I was crying last week when he had to sing for his chance to stay - i thought he was going home, and was SO glad when they saved him. He has a sincerity in his voice that really comes through - and it was clearly evident in his rendition of "In the Ghetto". I love Crystal too, she is awesome! And I like Casey too, but I think he should have sang a better song last night. He'll probably make it through on his looks alone, at least for a little while longer.

Have a good evening!!

[ldematto]

Lynne - I tried the tracker here and elsewhere - I'm just getting back to posting - using the tracker is just too much for me now - and i don't want the frustration of not keeping up to put a damper on my healthy activities.

BUT - was still hungry - had a turkey burger about 8:45, with a 100 calorie oatmeal (skinny) bun and about 4 inches of cucumber.

[fitoverforty]

I'm just getting back to posting - using the tracker is just too much for me now - and i don't want the frustration of not keeping up to put a damper on my healthy activities.

I think you are doing great Lu. I love your energy - it really comes through in your posts, and it has and still does inspire me and motivate me to keep "on my toes" with my fitness.

had a turkey burger about 8:45, with a 100 calorie oatmeal (skinny) bun and about 4 inches of cucumber.

That turkey burger sounds really good...but what's an oatmeal bun? never heard of it, but it sounds yummy!