Lu's Workout Journal

[ldematto]

Thank you all for your kind comments and thoughts. We've definitely had our ups and downs this year...losing my job, 4 days later losing my Mom and now losing Ricks Mom - things happen in 3's, so I'm keeping my fingers crossed that I'm DONE!

I have been working out when I can, and started again writing it down on Friday so here goes:

Friday
Treadmill - Custom Program 3 intervals at 6.3 mph - incline 3, 5 minutes slow and 20 minutes at 3.7 mph

Posterior Delts - 5 lb DB's 3 x 20
Paired with
Incline Press 5 lb DB's 3 x 15
Chip Ups 3 x 10 (11 Assist)
Paired with
Sumo (Plie)Squat combo with 5 lb. DB's, curls to shoulder press, then negative curl - = 1 Rep - 3 x 10

Leg Raises /Scissor - 2 x 10
Hip Thrusts 2 x10
Circle Quadrupled Glute Kick Backs - 2 x 10 x 2
Swiss Ball Balancing...

Saturday

Cardio
Low Hurdle Steps overs F/S/B - 3 x 30 (10 each no rest)
Bosu Ball Balancing - between sets above
Swiss Ball - Reverse Bridge 2 x 10
Swiss Ball - Basic Roll Out - 2 x 10
Circle Quadrupled Glute Kick Back 2 x 10
Hula Hoop - 5 minutes.

Sunday - OFF - I planned to do some Cardio, but spent the day cleaning and organizing my MIL's place (second floor) - got a workout but can't quantify.

Today

Cardio - Treadmill - Sprint Program, 20 minutes 8 intervals.

Dead Lifts 75 lbs. 3 x 10
Shoulder press 5 lb. DB's 3 x 10
Paired with
Lat Pulldowns 80 lbs. 3 x 10
Tricep Press 2 x 10 8 lb. DB
Forward Lunge 2 x 10
Step ups - 3 x 15 x 2 (up and down steps to gym)

That's it for today - I know I won't be available much as we have so much to do to get the condo ready for sale - also major organization in my home...but I'll try to stop in as much as possible. I miss everyone but need to take care of business at home.

Keep up the good fight! It's a lot of work staying fit but worth it!!! I seem to fluctuate 3-4 lbs... but I'm still focused. My shoulder still bothers me (the injection didn't work as well this time) and I'll be following up with the doc in early April.

[fitoverforty]

Hi Lu! Glad to see you back. Your workouts look great!

[ldematto]

Hey my Shapefit/Fittracker friends! I'm still around - not too busy to workout, but too much going on to post every day - I'll get back to it but know I'm on track. Totally focusing on food intake, clean and portion control. This is where I think I've missed the mark (still no weight loss) Just starting this week, so I'm hoping to see some great results by July. I'd love to lose 20 lbs, and tone up the bod for the summer.

Today did 30 minutes on the Treadmill (Fat Burner Program) varied speeds and inclines. Feels good! Level 5 today, level 4 yesterday - actually did another 20 minutes tonight, same program. (Hubby on the elliptical, so joined him)

All exercises I did 2 sets of 12 reps.

Dead lifts - 75 lbs.
Single Arm Rows - 25 lbs.
Posterior Delts (oops - 20 reps)
Chin Ups (11 Assist)
Squat/Curl/Shoulder Press Combo - 10 lb DB's
Step Ups - 3 x 15 up and down

I feel like i did more but can't remember, I really should write it down right afterward.

Have a great day!

[fitoverforty]

Lu!!!! I promise, I was just thinking about you today....wondering how you were...maybe you felt it all the way up North! Nice to hear from you! Glad to see you are doing well - workouts look good!
I want to lose 20 + lbs. by summer too, I've been cutting out alot of carbs trying to shake things up a bit.
Oh, and congrats on being a Shapefitter for just over a year now!!

[ldematto]

Hard to believe it's been just over a year since joining this site!

Yesterday did my 30 minute "Fat Burning" program on the treadmill - Cardio Day

Today did the same "Fat Burning" program, but also did 2 sets each of single Arm Rows 25 lb DB's, Squat/Curl/Shoulder Press Combos 10 lb DB's, and Chin Ups (11 Assist)

"Fat Burning" is the name of the game these days - I know the scale doesn't really count but I need to lose about 20 lbs, actually 15 would make me very happy!

Off to work on the Condo today so we can get it on the market before the end of the month.

Have a great day!

[Bonnie]

You have a great day to Lu

[ldematto]

Hi Bonnie~! I'll check in and see what's up with you and your workout journal - I'm SURE you are doing well

Today was Cardio - 30 minutes on the Treadmill, "Fat Burning" program level 5. That's all for today.

My plan is to do the "Fat Burning" program everyday, maybe take Sunday off. Next week I'll try Level 6 - 5 is tough, but want to make sure my muscles don't get use to it, need to change it up.

I'm not going to weight myself or take measurements now - will wait a couple of weeks - but suffice it to say I weigh more now than what my profile indicates~! BUT I already feel my body changing, my stomach and waist are visibly smaller - thighs seem to be the same

Happy Easter to everyone~! See you Monday!

[ldematto]

After Easter dinner and that evil dessert I felt I needed to do something so did the Fat Burning Program on the Treadmill for 20 minutes Level 6. Level 6 was too difficult for me, I had to slow it down a little at times, also my breathing felt like I'd just gotten out of a chlorine pool or smoked a cigarette - each thing that I definitely did NOT do, so maybe I was off for some reason?

Today I'm just about to head upstairs - plan to do jumping jacks, then step overs for warm up and mobilization.
Then Deads, single arm rows,lat pull downs/ chin ups, combo squat/curl/shoulder press, and lunges. I probably should do some planks and floor exercises, hip thrusts, leg raises etc...

EDIT - Here is what I did!
SLD's - 3 x 10 - 85 lbs.
SAR's - 3 x 10 - 25 lbs.
Lat Pull downs - 2 x 12 - 70 lbs.
Chin Ups - 2 x 10 (10 Assist, normally use 11 - was much harder, the last rep was really tough) Does 10 Assist mean I'm lifting my weight minus 100 lbs?
Posterior Delts - 3 x 20 - 5 lb DB's
Combo curl/Shoulder Press - 2 x 12 - 10 lb. DB's

Did the below before above - was outside, it's a beautiful day!
20 Walking lunges (BW) 10 Reverse Lunges
50 Standing reaching the opposite toe - is there a name for that?


Have a great day! Hope you didn't eat too much yesterday. Besides a little bunny cake did pretty good.

[Bonnie]

Whats an SAR ? ..rest looks great Glad uve a nice day, is pouring rain here

[ldematto]

Whats an SAR ?

Single Arm Rows - but a SAR is also a banking term! Ha!!

[Bonnie]

Ohhhh ok, thanks.

[ldematto]

Yesterday AFTER my morning workout - in the evening I did 20 minutes on the treadmill level 5 Fat Burner.

Today had doctors appointment about my shoulder - and pretty much I need to continue my PT exercises....I'm not in enough pain to get surgery, and I need to listen to my body when determining how much weight I should be using. I'm not surpirsed - I didn't expect surgery to be an option at this point.

Ran around did a bunch of stuff today, no workout yet - will wait for my hubby to come home and we can go upstairs together - him on the elliptical, me on the treadmill. It's Cardio Day

Have a great day.

[fitoverforty]

will wait for my hubby to come home and we can go upstairs together - him on the elliptical, me on the treadmill. It's Cardio Day

That's so sweet!

Yesterday AFTER my morning workout - in the evening I did 20 minutes on the treadmill level 5 Fat Burner.

YOU GO GIRL!!!

[Boss Man]

That's good medical care. Surgical intervention should never be prescribed, in situations where there are non-invasive modalities available, unless those fail, as obviously surgical intervention carries permanent side effects, from good or botched surgery, depending on the procedure and need for it.

Hopefully you'll be fine soon enough.

GOOD LUCK and try not to get to bummed out by this. I can appreciate things are hard because of what's needed, versus what can't be done, but I'm sure you have a great chance of recovering from your situation and you certainly deserve to be back on course A.S.A.P, because you're a terrific individual .

[ldematto]

Thanks Boss Man

Today did 30 minutes on the Treadmill "Fat Burning Program" Various speeds and inclines.

I didn't do much today, but here it is:

50 Windmills <--I like these! This is what I've been told standing and touching the opposite toe is called.
15 Reverse Lunges - 5 lb DB's
Post Delts - 2 x 20 5 lb DB's
Incline Press 2 x 12 5 lb DB's
10 Chin Ups - 10 Assist

Bosu Ball Balancing
Swiss all - switch weight from side to side (PT for shoulder)