Sometimes... Resting is a good thing!
Lu's Workout Journal
Moderators: Boss Man, cassiegose
Need to go to the office today and take care of a bunch of things - I will probably skip the gym today as I doubled with Cardio and Weights yesterday. Will probably do the same tomorrow until I get back on track with hamstring. I went to the chiropractor yesterday for shoulder and he checked out hamstring - said it was a sprain, and it will just take a little time. He also said it was probably doing dead lifts - asked if knees were locked and they probably were since I was concentrating so hard to make sure the pressure was on me heels vs the ball of feet. That probably created the strain from hams to calves which are also sore. I need to be careful! I know how important it is to do them right! He checked mobility and pain points to make sure it wasn't knee or anything else - I'm relieved.
Today's Workout
10 minutes on Stationary bike (warm up)
Incline (30%) Bench Press 40 lbs - 1 x 12, 1 x 10 1 x 8
paired with One Arm DB Rows - 40 lbs - 3 x 8
Lat Pull Downs 60 lbs. 1 x 15, 1 x 12, 1 x 10 paired with Cross Bench DB Pullovers 15lbs 3 x 10 (was suppose to be Flat DB Flyes but couldn't do them or don't know how)
Squats (Squat Rack) 85 lbs 3 x 10 - reduced wright from high but increased reps - felt good, I should be able to get back up to 100 lbs
again.
That's all today - Boy's room was full of girls - took up most of the room and benches. Seemed like one was holding exercise class for them all, so decided to come back another day, maybe another time too
10 minutes on Stationary bike (warm up)
Incline (30%) Bench Press 40 lbs - 1 x 12, 1 x 10 1 x 8
paired with One Arm DB Rows - 40 lbs - 3 x 8
Lat Pull Downs 60 lbs. 1 x 15, 1 x 12, 1 x 10 paired with Cross Bench DB Pullovers 15lbs 3 x 10 (was suppose to be Flat DB Flyes but couldn't do them or don't know how)
Squats (Squat Rack) 85 lbs 3 x 10 - reduced wright from high but increased reps - felt good, I should be able to get back up to 100 lbs
again.
That's all today - Boy's room was full of girls - took up most of the room and benches. Seemed like one was holding exercise class for them all, so decided to come back another day, maybe another time too
Missed the gym 2 days in a row - spent the say yesterday with Mom at the hospital and today had to catch up with everything else. I have not given up - I really miss workouts when I miss, which before the past couple of weeks I never missed!
At least I'm eating right - brought a fairly large cooler to the hospital yesterday - I got some funny looks, but there was no way I was going to pick up any fast food!
I'll be back.......
At least I'm eating right - brought a fairly large cooler to the hospital yesterday - I got some funny looks, but there was no way I was going to pick up any fast food!
I'll be back.......
Had a great workout this morning - body is feeling it too!
Warm Up - Treadmill 10 minutes - 3.7 mph - Incline 6, then reduced to 4
Squats (Squat Rack) 95 lbs. 4 x 6
Combo Dead Lifts with Bent over Row 4 x 8 - 40 lb BB
Single Arm Row 40 lbs. 4 x 5 x 2
Pull Ups 4 x 5, reduced assist! Felt good!
Incline Bench Press - 40 lbs - 4 x 8 (should probably increase weight, less reps but still favoring shoulder a bit)
Did a few other things, not sure what they are called. Held 10 lb DB's,held out to side then brought around to the front and down - several times both arms - didn't keep count
Military Press (Sitting) 3 x 5 - 40 lb BB
Can't remember what else, guess I should writie it down right away!:)
Warm Up - Treadmill 10 minutes - 3.7 mph - Incline 6, then reduced to 4
Squats (Squat Rack) 95 lbs. 4 x 6
Combo Dead Lifts with Bent over Row 4 x 8 - 40 lb BB
Single Arm Row 40 lbs. 4 x 5 x 2
Pull Ups 4 x 5, reduced assist! Felt good!
Incline Bench Press - 40 lbs - 4 x 8 (should probably increase weight, less reps but still favoring shoulder a bit)
Did a few other things, not sure what they are called. Held 10 lb DB's,held out to side then brought around to the front and down - several times both arms - didn't keep count
Military Press (Sitting) 3 x 5 - 40 lb BB
Can't remember what else, guess I should writie it down right away!
:)-
oscarmadison
- ESTABLISHED MEMBER
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- Joined: Mon Apr 27, 2009 5:27 pm
hi lu,
I write work out on paper before I start and then click off the reps as I go.
I list the weights used I make notes on each if any pain where was pain what set it started on etc... note if added weight or couldn't get reps with what weight. if sets and reps are easy hard or just right. also what order movements where done. how much time elapsed between. and how much time in total.
I also jarred reading glasses lose from top of a stack of weights then proceeded to to step on them braking frames and popping a lens out.
It was on GPP day I was doing jumping jacks and didn't notice them fall!!!
Regards,
Oscar
Oh yeah I love you Weight lifting Routine, I'm using your 'tude, pictures and success to slowly convince wife to start lifting!
I write work out on paper before I start and then click off the reps as I go.
I list the weights used I make notes on each if any pain where was pain what set it started on etc... note if added weight or couldn't get reps with what weight. if sets and reps are easy hard or just right. also what order movements where done. how much time elapsed between. and how much time in total.
I also jarred reading glasses lose from top of a stack of weights then proceeded to to step on them braking frames and popping a lens out.
It was on GPP day I was doing jumping jacks and didn't notice them fall!!!
Regards,
Oscar
Oh yeah I love you Weight lifting Routine, I'm using your 'tude, pictures and success to slowly convince wife to start lifting!
Oscar - Thanks for the compliment! Tell your wife she won't regret it and she'll never look back! And of course all the great people here (as you know) are so supportive and helpful.
routine comes from everything I've learned here - trying to get a full body workout each time but mix it up a bit. I'll probably attempt dead lifts tomorrow (100 lbs) (first since I pulled hamstring) , the ones I did today were with lighter weights to accomodate the bent over row combo. I love doing combos! That was part of the UPT program - see Swanso, I paid attention
I was bringing a workout journal with me, but it really was a pain to write things down while I did them as it interupted the flow - I needed it initially to tell me what to do
Now I love just going in and doing a routine without the props, but guess I need to get back to that. Oh well....
Oh noooooo about your glasses, don't ya hate when that happens!
Ooops - forgot Sunday is Cardio, not weights. Since I took off 2 days this past week, I'll be back on M-W-F weight schedule, with Cardio on T-Th and Sat - Next week Sunday off again - hopefully it'll be NICE out, it seems it has rained for 2 months straight! Just replaced the engine on our boat - I'm starting to think it was all for naught! Rain, rain and more rain! I'll be starting "rest of life" vacation soon! Yeah!!
Tell your wife she won't regret it and she'll never look back! And of course all the great people here (as you know) are so supportive and helpful.routine comes from everything I've learned here - trying to get a full body workout each time but mix it up a bit. I'll probably attempt dead lifts tomorrow (100 lbs) (first since I pulled hamstring) , the ones I did today were with lighter weights to accomodate the bent over row combo. I love doing combos! That was part of the UPT program - see Swanso, I paid attention
I was bringing a workout journal with me, but it really was a pain to write things down while I did them as it interupted the flow - I needed it initially to tell me what to do
Now I love just going in and doing a routine without the props, but guess I need to get back to that. Oh well....Oh noooooo about your glasses, don't ya hate when that happens!
Ooops - forgot Sunday is Cardio, not weights. Since I took off 2 days this past week, I'll be back on M-W-F weight schedule, with Cardio on T-Th and Sat - Next week Sunday off again - hopefully it'll be NICE out, it seems it has rained for 2 months straight! Just replaced the engine on our boat - I'm starting to think it was all for naught! Rain, rain and more rain! I'll be starting "rest of life" vacation soon! Yeah!!
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PandorasVise
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- Joined: Wed Feb 25, 2009 8:15 am
The way it has been raining, you should start collecting pairs of animals for your boat for when the world floods. brook has turned ito a small river. It was like this all of last summer too. I want sunny summers back! Congrats on your retirement. So awesome.ldematto wrote: Just replaced the engine on our boat - I'm starting to think it was all for naught! Rain, rain and more rain! I'll be starting "rest of life" vacation soon! Yeah!!
Rain can be pretty depressing - I think we all need a shot of sunshine! I actually took a nap today! :)
But this morning I went to the gym and did 20 minutes on the elliptical - set at "Hills" - I don't think I understand how to work these machines as it didn't appear to be that challenging but I could defintely feel the burn in legs right after. hams are still sore, and feel bunched up when I squat real low so I'm not ready to do sprints on the treadmill yet. Not that sprints have anything to do with squats - just saying that I'm still hurting
:)But this morning I went to the gym and did 20 minutes on the elliptical - set at "Hills" - I don't think I understand how to work these machines as it didn't appear to be that challenging but I could defintely feel the burn in legs right after. hams are still sore, and feel bunched up when I squat real low so I'm not ready to do sprints on the treadmill yet. Not that sprints have anything to do with squats - just saying that I'm still hurting
Today's Workout
Warm Up - 50 Jumping Jacks
Leg Raises, Hip Thrusts, Oblique Crunches and Glute Kickbacks
Focused on upper body today, no deads, no lunges, no squats <-- faves!
Incline Bench Press 40 lb BB - 4 x 8
Single Arm Rows 40 lb DB - 3 x 5 x 2
Pull Ups 5 x 5 Originally started with full assist at 20, now at 16 !!! Yeah!!! I hadn't done pull ups for awhile so when I went back I started where I was before at 20 and it was so easy! Clearly I've gained strength - must be the UPT Program!
Standing Shoulder Press 3 x 8 15 lb DB's
Sitting DB Press - 15 lb 3 x 8
Lateral Rasies 10 lb DB - 3 x 8 I really lack strength with this one - need to work harder at it! Hopefully increase weights or is this one I should keep light weights and increase reps?
That's it for now!
Have a great day!
Warm Up - 50 Jumping Jacks
Leg Raises, Hip Thrusts, Oblique Crunches and Glute Kickbacks
Focused on upper body today, no deads, no lunges, no squats <-- faves!
Incline Bench Press 40 lb BB - 4 x 8
Single Arm Rows 40 lb DB - 3 x 5 x 2
Pull Ups 5 x 5 Originally started with full assist at 20, now at 16 !!! Yeah!!! I hadn't done pull ups for awhile so when I went back I started where I was before at 20 and it was so easy! Clearly I've gained strength - must be the UPT Program!
Standing Shoulder Press 3 x 8 15 lb DB's
Sitting DB Press - 15 lb 3 x 8
Lateral Rasies 10 lb DB - 3 x 8 I really lack strength with this one - need to work harder at it! Hopefully increase weights or is this one I should keep light weights and increase reps?
That's it for now!
Have a great day!
Crappy workout today, heart simply wasn't in it I did manage to do 3 sets of squats with 90lbs 5 reps, 3 sets of 5 pull ups, some shoulder presses etc.
I also feel blubbery in the middle - no change in weight though. I just feel it. I'm still eating ok, but think I may be eating too many almonds.
Lots going on....no excuses I know, but mine are pretty legit. Hopefully I can get work through this and get back on tract.
I did manage to do 3 sets of squats with 90lbs 5 reps, 3 sets of 5 pull ups, some shoulder presses etc.I also feel blubbery in the middle - no change in weight though. I just feel it. I'm still eating ok, but think I may be eating too many almonds.
Lots going on....no excuses I know, but mine are pretty legit. Hopefully I can get work through this and get back on tract.
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PandorasVise
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