Work In Progress - FitoverForty

[fitoverforty]

thanks Bossman.
Mondays workout:
5 min. w/u
10 HIIT intervals 1min fast / 1min. slow - Elliptical
5 min cooldown
2 x 12 bench press @ 80lbs machine
2 x 12 x 2 bent rows @ 20lbs DB
2 x 12 x 2 bicep curls 12 lb DB
2 x 12 x 2 hammer curls 12 lb DB
2 x 12 bent over DB flyes 15 lb DBs
2 x 12 Standing Military press w/2 20lb DBs
20 weighted crunch (holding 12 lb DB)
20 weighted crunch w/torso twist w/12 lb DB

Tuesdays workout:
Speedwork Track
800 meter warmup
4 x 400 meter repeats
2:01/2:04/2:06/2:15
800 meter cooldown

[fitoverforty]

Wednesday workout:
3.5 mile run

Thursday workout:
a.m. -
cardio: Elliptical 15 minute HIIT 1 min. / fast 1 min. slow
weights: 1 set each
20lb DBs bench press x 12 reps
30lb DB bent rows x 2 x 12
20lb DB standing military press
35lb DB deadlift

p.m. -
Tabata circuits
20 seconds on / 10 seconds rest
7 rounds
Round 1: Jumpsquats / mountain climbers - repeat 4 times
Round 2: High knees/DB Thrusters/pushups/bicycle crunch - repeat 2 times
Round 3: Reverse Lunge/V-ups/Plank w/press up/seated DB twists - repeat 2 times
Round 4: Woodchops w/DB / Pop squats - repeat 4 times
Round 5: Burpees/Pushups/Bicycle Crunch/Mountain climbers - repeat 2 times
Round 6: STep ups/triangle pushups/thruster squats/wipers
Round 7: jumpsquats/planks w/pressups/seated twist DB/high knees

okay...I can die now....wow - great workout. fat cells crying as they drip off nose

[Boss Man]

Are you saying that you used to have a fat nose?

[fitoverforty]

Are you saying that you used to have a fat nose?

bahahaaha! funny Bossman!

[fitoverforty]

Friday: restday

Saturday:
Elliptical HIIT: 5 min. w/u / 8 intervals 1 min. fast, 1 min. slow
Treadmill: 2 mile run
Planks: 2 x 1 minute

[musculArgirl2]

are you still going to do that aqua duathlon lynne? Are you swimming much right now for it?

[Athene]

Nice workouts, Lynne

When I saw the 2 x 1 min Plank it made me wince! The plank is just the worst! Do you do it on your elbows or hands? I'm not sure which is better, but I always do it on elbows.

[Boss Man]

Planks are always better done, using the Forearms to support the body weight, especially with Side Planks. Anyone doing Side Planks and propping themselves up solely with the palm of the hand, is asking for potential joint damage.



YES




NO

[fitoverforty]

planks are brutal, but really help with core strength, which helps with running too. The stronger core is the better posture stays which helps me get in more air, so I can run stronger longer.
I always do planks on forearms. I do variations like holding out opposing arms and legs (right arms straight out - left leg straight out). Or I do planks ups - which is starting out in the forearm position, then pushing up one arm at a time to the push up position, then back down to forearm position, repeat as many as i can in 30 seconds.

I haven't done any swimming yet. Really don't know right now where I'm at as far as races go. I need to do some "housekeeping" first, I need to do some basic gym work, with weights/cardio, build up overall fitness, lose more weight and then look for some races. Next April is the TExas senior Games - I really want to do that, so that is kind of what I am looking for as far as a long range goal.

[fitoverforty]

hi guys....been on the down low for a while, still reading evryone's posts tho'
still working out, tho' this texas heat wave is about to kill me...and it's only June, got 3 more months of this with it getting hotter each month!

20 minute Tabata workout this morning....torture.
wishing I was still in the "ta-bed-ta"
feeling all 50 of years today, lol - but as always, feeling blessed and happy I got the work done!

[Athene]

Tabata's are rough, hey? What exercises were you doing? 20 mins is so long!

[fitoverforty]

It was a scaled down version of the one I posted on May 24.
warmup stretches
Round 1: Jumpsquats / mountain climbers - 20 seconds exercise / 10 seconds rest - repeat 4 times
(20 seconds jumpsquats, 10 seconds rest, then 20 seconds mountain climbers, 10 seconds rest, repeated 4 times)
1 minute rest begin round 2
Round 2: High knees/DB Thrusters/pushups/bicycle crunch - 20 seconds exercise / 10 seconds rest -- repeat 2 times

Quick way to get a good start on the day. Really gets the ole heart pumping!!


Thursday workout:
3.7 mile trail run.

[feelin-great]

Happy Belated Birthday!!! You are definitely the most fabulous 50 year old I know Looks like you have kept yourself busy with races - I skimmed, so I will have to go back to check out what you have done!

[fitoverforty]

Happy Belated Birthday!!! You are definitely the most fabulous 50 year old I know

Thanks Jocelyn!

Ran a 5k trail race today.
Didn't place this time, but had fun. It was a very rugged, muddy, root-filled, hilly mess of a race - really challenged me, and there were times during the race when i thought "why the heck am I doing this?" But, as always, after it was over and I stood around with other crazy running friends, dripping sweat and drinking water I realized that I live for this kind of stuff - the awful agony of the race, the wonder afterglow of satifisfaction knowing I did it and did not quit.

[Boss Man]

WELL DONE.