Lu's Workout Journal

ldematto · Post by **ldematto** » Sun May 10, 2009 4:57 pm

After Friday's appointment went to the gym (after eating a banana and having a protein drink be cause I'd had nothing but tons of water since 8 AM.) Won't get results of bio-metrics etc until next Wednesday

Couldn't do normal weights - lot's of people at the gym, not normal time.

Here's what I did

Couldn't do dead lifts, wanted to use the squat machine's bar - all bars and benches were in use - unbelievable! Didn't get lunges in either...

Single Arm DB Row - 30 lbs 3 x 8 x 2
Shoulder Press 15 lbs. . 3 x 8
Lat Pull Down 60 lbs. 3 x 8
Pull Ups - 3 x 5

Then left

Have to stick to AM schedule

Yesterday (SAT) normal HIIT Cardio - was at campground and it was raining. In the afternoon went for a short bike ride with grandson (5 yr old). Today (normal day off) walked, with 14 intervals as fast as I could for 30 secs, then walk for 90. Felt really good. Will be doing this for Sat Cardio (or variation depending on Swanso's program) vs going to the gym for the summer, unless it rains. Had to go to the gym at 4 PM for some steady cardio - 30 minutes on the treadmill, 3.4 mph, Incline 8 (extra cardio, aiming to lose some more fat especially thighs and !)

Happy Mother's Day !!!

ldematto · Post by **ldematto** » Mon May 11, 2009 7:46 am

Today's Workout:

Warm Up - Treadmill at 3.4 mph - Incline 6, 5 minutes

Hit the mats for some leg raises, oblique crunches and hip thrusts.

Dead Lifts 2 x 10 50 lbs
Single Arm Row 30 lbs. 3 x 8 x 2

Walking Lunges 4 x 12 with 15 lb DB's

Combo Curls, Shoulder Press 10 lbs. 3 x 8 - reduced weight from 15lbs due to shoulder problem (rotator cuff)
Lat Pull Down 60 lbs. 3 x 8

That's all! Tried to use the squat rack but I couldn't even move the bar (with no weights!) from one setting to another to get under it. Shoulder really is bothering me

:(

I will see a doctor on Wed, but is there any exercises that I can do to strengthen the rotator cuff area, or exercises I should avoid? I can still do the single arm row with 30lbs without any issues but some of the other moves are difficult. son just had surgery for his rotator cuff. He made it worse by exercising around it - stubborn son of a gun - guess he takes after his Mom!

Thanks!
Lu

swanso5 · Post by **swanso5** » Mon May 11, 2009 9:55 pm

cable scarecrows
ytwl's
wall slides
low trap raises
push up +

any and all rowing variations

www.uponlinetraining.com

ldematto · Post by **ldematto** » Tue May 12, 2009 6:10 am

Hmmmm- do the first list to strengthen , and avoid any and all rowing variations?

swanso5 · Post by **swanso5** » Tue May 12, 2009 6:21 am

do them all, not at the same time though

pre workout for each workout (and do this during the program too), do 1 of these as prescribed below:

theraband scarecrows - 2 x 15secs holding for 1sec each rep
ytwl's - 5 reps on each position increasing 1 rep each time you repeat it
wall slides - 2 x 12
low trap raises - 2 x 12
scapula push ups - 2 x 15

also do one or 2 exercises on cardio/off days

www.uponlinetraining.com

ldematto · Post by **ldematto** » Wed May 13, 2009 8:08 am

All exercises you mention are one's I need to look up.

Yesterday did 20 minutes on the elliptical level 5 set at Random - I was hoping random would give me intense intervals - didn't work! As a matter of fact it wasn't until 10 minutes into it that I began to feel a bit warm. Oh well....

Today's Workout:

Squats (rack) 2 x 10 45 lbs.(bar only), 2 x 10 55 lbs
Single Arm DB Row 30lbs 4 x 8 x 2
Incline Bench Press 4 x 10 - 30 lbs.
Lat Pull Downs 60 lbs 1 x 6, 50 lbs 2 x 8 - Hard a hard time with 60 lbs today.
Low Row - 50 lbs 3 x 10

Warmed up on the Treadmill 5 minutes - light jog at 4.6 mph

Coming down with a slight cold and shoulder bothering me - energy level isn't where it should be. I may actually take Thursday off for a change.

:(

Finding out what body composition is today - I'm thinking I've been calculating it all wrong - the Doctor measured waist in a different spot than I do!

:)

ldematto · Post by **ldematto** » Wed May 13, 2009 3:30 pm

Received body composition today - not as bad as I thought it was going to be!

Body Cell Mass: 32.3% Desired Range 31-34%
Extracellular Mass: 35.8%

Lean Body Mass 68.1%
Fat Mass 31.9% Desired Range 28-29% for age!

Intracellular Water 51.8 % Desired Range 53-54%
Extracellular Water 48.2%

Bottom line is Doctor says I have about 10 lbs of fat to lose!

swanso5 · Post by **swanso5** » Wed May 13, 2009 5:49 pm

in 5 weeks time you will have i think

www.uponlinetraining.com

ldematto · Post by **ldematto** » Thu May 14, 2009 4:46 am

I definitely need to lose more than 10 lbs but need to be careful not to reduce muscle. Once at 160 I will need to reassess, maybe get another body composition test and go from there.

PandorasVise · Post by **PandorasVise** » Thu May 14, 2009 5:02 am

You are doing great. Who did you see for the body compasistion? What kind of tests did they run to figure it out?

I bet doc was saying you have to lose 10 pounds to be in the upper part of healthy range. They do that. Lose whatever your body is comfortable for, but please don't over do it. I do not want to visit an anorexic board to talk to you.

ldematto · Post by **ldematto** » Fri May 15, 2009 7:47 am

No chance of me ever being anorexic - LOL~! I like to eat too much - must be the Italian influence!

I went to Dr.Lachowski at the Natural Family Health Care Center of the Shoreline in East Lyme CT ...check it out at www.NaturalFamilyHealthCT.com

I plan to get additional testing and he will be helping me with shoulder as he is a chiropractor. Remember when I asked family doctor if she could give me some baselines, body composition etc., they said they didn't do that? I went to a fundraiser for a little girl and bid on a Wellness Package donated by Dr. Lachowski - the rest is history! Funny how he was right here in back yard and I didn't know it! Things happen for a reason.

Starting Swanso's"Biggest Loser Contest" on Monday - he hasn't said who else is on board. Anyone want to share? Swanso? Who's the competition?

Yesterday I took the day off from working out. It's actually scheduled day off with Sunday, but I normally do steady cardio. I just felt I needed the day off, need to listen to body. I may be coming down with something as I'm achy all over and I don't think it's from working out. I have a bit of a cold too.

Today's Workout:

Warm Up - 4 minutes on Elliptical 4.6 mph level 5

Squats (Rack)- 65 lbs 1 x 10, 75 lbs 3 x 10

Combo curls/Shoulder Press 3 x 8
Lat Pull Down 60 lbs. 3 x 8 (I'm feeling weaker, 60lbs was real tough) Maybe I am sick

Single Arm Rows 30 lbs 3 x 8 x 2

Incline Bench Press 40 lbs 3 x 10

Various Stretching

That's all - for some reason I have no desire to do any mat exercises lately. I'm just not feeling quite right. I have a very high tolerance to getting down right sick - I tend to simmer - may be at that mode now. Otherwise it was a good workout! Weighed in this week at 172.2, just about 39 lb weight loss - weigh in for Swanso on Monday at 6 PM will probably be quite different!

:) Oh well - scale weight really doesn't matter anymore.

swanso5 · Post by **swanso5** » Sat May 16, 2009 5:33 am

weigh in is sunday at 6pm, before we start

i'll set up a thread here where we can support each other so you'll find out who's in then

i can't wait!!

www.uponlinetraining.com

ldematto · Post by **ldematto** » Sun May 17, 2009 2:41 pm

Ahhhhh Sunday, true day off and much needed today. Yesterday being HIIT Cardio day and me being at the campground, I did 10 sprints (fast I as could go for 30 secs) then walk for 90 - this after a good walk with 5 lb Pom (not a great walk for me, she stops every 30 feet and won't budge

She is a cutie though!

Had sons, their brides and grandsons over in the afternoon - and 1 son decided he wanted to sprint, so off I went again! Phew! I was beat!

Weigh in at 6 PM today for the competition - I'm eating tons today to get a "good" start!

Took pictures this morning - may have to take some more tonight as they definitely look like "before" pictures - that's good and bad!

Ciao!

ldematto · Post by **ldematto** » Sun May 17, 2009 4:59 pm

ok Swanso - where are we recording our beginning weight?

ldematto · Post by **ldematto** » Mon Jun 22, 2009 9:52 am

ok - UPT Program is over, I'll be back at Workout Journal once again. Not getting a great start as I've said in other posts I pulled hamstring (left leg) and shins and calves are problematic. I took 4 full days off for rest and repair, but need to get back intothe swing of things. Saturday I went to the gym, did 30 minutes of steady cardio at 3.4 mph, incline 4 - then some upper body exercises, Bench Press 40 lbs, Single Arm DB Rows 40lbs, etc.

Today - Started with 20 minutes on the Elliptical (staying away from treadmill to give shins a break)

BW - Leg Rasies, Hip Strusts (bridges), Glute Kickbacks and oblique crunches. Did 5 sets of 12 - 60 lbs on both hip abductions machines (god forbid, Swanso, close your eyes) but I didn't think I'd be doing any lower body stuff...but surprised myself.

This was weight routine:

Incline Bench Press 40 lbs 5 x 8 paired with Lat Pulldowns 60 lbs 5 x 8

Single Arm DB Rows 40 lbs- 5 x 8 x 2

Squat/Shoulder Press Combo 30 lb BB, paired with Stiff Legged Dead Lift with Row, 30 lb BB - 5 sets of 8 each - No Rest - had NO problems!

But might with higher weights so I'll take it easy for awhile.

Did some curls, 10 lb weights, and some other shoulder exercises that I just can't remember right now what they are called.

Anyway, it was a good workout!