Work In Progress - FitoverForty

fitoverforty · Post by **fitoverforty** » Tue Jul 28, 2009 12:41 am

Hey thanks Lu! I have a confession to make....I keep 3 sets of clothes....one set is the clothes that fit me most of the time (but not the ones I want to be in) the 2nd set is the "fat" clothes...the ones that I keep from when I was biggest (to remind me where I've been and hope not to get again, but keep just in case

) and then the 3rd set are the "skinny" clothes...the ones buried deep in the back of the closet...some of them still have their tags on them because I bought them hoping it would inspire me to lose weight...and alot of them aren't even in style anymore!!
Well, size ten pants have become "skinny" pants! And the ones with the tags still on them...well I need to just get rid of them, because the body I am building and improving on now is not the body I had then, and that is really ok with me (finally!) So when I put on those size 10 pants the other day and they fit, I was excited, not because I was a bit smaller (although that part is nice), but because I know that I am getting healthier and body is responding to the efforts I am putting forth and THAT is more important to me now.

Now for todays workout:

Oh yeah, I just have to say that I wore a sleeveless shirt to work last Friday for the first time in a long time.

I have noticed shoulders and triceps showing that little ripple when you move your arm (you know the one I'm talking about!) that little line of definition that you can see when you flex in the mirror (come on....we all do it!!) I am stoked about that!!!! Just wanted to share

Weight workout today:

2x5 Bench press - 56 lbs. (first time at that weight, up from 44 lbs.)
2x12 weighted ab crunches - 56 lbs.
1x12 weighted ab crunches - 44 lbs.
2x15 lat pull downs - 56 lbs.
1x15 lat pull downs - 68.5 (woo hoo!, up from 56 lbs.)
2x15 tri cep press down - 44 lbs.

1x50 ab crunches
2x10 reverse crunch (first time to try these)
1x15x2 curls using 5 lb BB (only free weights I own right now)

and last but certainly not least....
2x10x2 Bulgarian squats (OMG!!-really hard to balance, looked more like the "funky chicken dance")
I held a 5lb weight in each hand during the squats.

Let me tell you....I need to wear ipod or something while I'm doing these bulgarian squats...the sound I heard left knee making was horrible!!!!

geez, it kind of sounded like you were stepping on ants on the sidewalk....crunch....crunch....crunch AWFUL!! Another one of the joys of getting older I suppose!!

But a good workout all in all.

ldematto · Post by **ldematto** » Tue Jul 28, 2009 6:12 am

I really look forward to your posts-they make me smile all day!

:) I'll have to look up "bulgarian" squats - since I love squats and vary them a bit I'm not sure if I do them.

I too "had" 3 sets of clothes, maybe more - kept them by size groups - well, Goodwill and Salvation Army got the all last week - except the ones size 10 or less - and a few 12's that unfortunately I still need once in awhile (depending on manufacturer) I had at least 25 pairs of jeans (15 in size 14 alone!! Who EVER needs that many anyway?!?) I figure a new piece of clothing as body changes is the way to go - a treat for myself

Wow - 56 lb bench press! That's great! Don't forget those pesky planks

I think I'll begin adding them tomorrow - today is cardio and I'm power walking in the RV park.

Have a great day!

Bonnie · Post by **Bonnie** » Tue Jul 28, 2009 9:06 am

YaY on the rippling muscles in the arm

Would that be what inspired the raising of the weights ?

Seeing results of your work is always a great thing ! Lmao@funky chicken, yeah those squats r not easy, lots of balance required & they seem to target a muscle response in the butt, that no other squat does.Not so sure is ok for your knee to sound like that tho ? Keep up the stellar job & tc

fitoverforty · Post by **fitoverforty** » Tue Jul 28, 2009 10:37 am

ldematto wrote: Wow - 56 lb bench press! That's great! Don't forget those pesky planks I think I'll begin adding them tomorrow - today is cardio and I'm power walking in the RV park.

Thanks Lu, I am trying your advice and doing less reps with more weight. It was very hard to do the 56lbs (only 2 sets w/5 reps), but I expect that to improve in time. I totally forgot about the planks (maybe subconsciously avoided them!) but enjoyed doing the reverse crunch.

I watched a YouTube video demonstration of the Bulgarian squat after I read Bonnie's workout journal where she had done them. I had never heard of it and was curious. Now I am hooked! It really targets the "saddlebags" area of the butt and upper thighs ( I should call mine "sagging bags"!!!)

. I am so sore there today, its not even funny!

But that is a good thing!!

Yes Bonnie I guess the raising of the weights was in the hopes of speeding up the definition and tone on arms. What I had been doing was not really working (lots of reps, less weight)
knees have taken alot of abuse from running for so many years. FYI...never run (if at all possible) on concrete pavement. I had ran for several years, ignorant of the effects of bone jarring damage that concrete can do to your joints. I always seemed to have injuries (shinsplints, hip pain, knee pain). Now I avoid concrete at all costs. It really frustrates me that some races are run on concrete. One half marathon I ran had the entire last 3 miles on concrete..not smart or safe in opinion.
Off road, dirt trails, cinder tracks are the best option, and if you have to, or prefer street running, try to run on asphalt.
Have a great day everyone!

fitoverforty · Post by **fitoverforty** » Tue Jul 28, 2009 7:19 pm

Treadmill workout today:

3.0 miles
1st mile: steady increase from 5.8 to 6.3 mph
finished 1 mile at 9:55

2nd mile: 7.0 mph
finished 2 mile at 18:28

3rd mile: 1 minute @ 5.0mph / 1 minute @ 6.0mph / 1 minute @ 7.0mph
1 minute @ 6.0mph / 2 minutes @ 7.0mph / 1+ minute @ 6.0mph
finished 3 mile at 27:59

cooled down 5 minutes walking @ 3.0 mph.

Legs really tired from those Bulgarians squats and butt muscles were screaming at me during that 7.0 mph mile! Bulgarians must be some pretty tough people!!!

fitoverforty · Post by **fitoverforty** » Wed Jul 29, 2009 12:16 am

Lesplease wrote:wow! I just caught up, and Way to go on the benches! I've tried and tried, and I can bench rabbit if she'd just hold still (~2lbs).

LOL! That is too funny!

body is still adapting to beginning weight training again. I am sore all over from yesterday's weights and from run this evening.
But I am loving the fact that what I am doing is producing a result, so I will gladly suffer through the pain. I know it will get better.

One other thing I am proud of....(and all of you on this site who have made the commitment to live healthier should be too!) is the affect you have on others without even knowing it. The example you set for your family (kiddos especially), your friends and coworkers is SO important.

This evening when I finished run on the treadmill, as i was bent over gasping for air, trying to recover I noticed out of the corner of eye over on the floor to right was little boy, doing pushups! He then proceeded to do ab crunches and then did a few lat pull downs (very little weight on it...he wanted to put more but I wouldn't let him!). He told me he had already done 8 chin ups too.
I was so proud of him, I got a little misty eyed! And it made me feel so happy and proud that choice to live healthy and workout has affected him and sparked a desire in him to do the same. I hope it is the beginning of a life of good choices for him.

Yesterday he was watching me struggle with those 56lb bench presses, I could only do 5 reps then rest and then start again, groaning and straining (not best look, ya know!) I had done 2 reps when he says "It's okay Mommy.....you're OLD...you're doing the best you can" to which I replied "Old, eh?" and like a woman possessed I powered through the last 3 reps (feeling like arms were gonna fall off...but I wasn't about to let him see that!)
Even tho' I laugh about that...and it is funny....at least I am making some kind of a positive impression on him that I hope he remembers and carries with him through his life, and I feel good about that.

Bonnie · Post by **Bonnie** » Wed Jul 29, 2009 1:26 am

I'm guessin those bulgarians, have buns of steel, least the ones who do squats.Great your son is taking an interest, I assume he is younger by the " mommy " reference ?..Mine followed me into the gym also, tho so far is only for esthetics, not a balanced lifestyle, heres hoping though.Be careful on the bench, one day I tried 95lbs, down was ok, on the way up, then was panic ! & no one was around, I made it back up with sweaty terrified determination..lol then promptly changed the weight :)Best regards & continued happy healthy workouts to u

ldematto · Post by **ldematto** » Wed Jul 29, 2009 6:13 am

Good Morning! Lynn, I hurt everyday it seems. Everyone says after a few days you don't ache anymore - that hasn't happened with me yet. thought is as you continue to switch things up and increase weights you will be sore as you are pushing those muscles. Very important have that scoop of protein(mine with water) right after weight training so the repair process begins.

I know what you mean about how you influence others by example - it's especially good when it's your child. When I power walk or sprint at the RV park guess who is right there with me? 35 year old baby - ha! It feels so good to know he is proud of what I've done and wants to join in - eating too! He hasn't signed on to weights (yet!)

Bonnie - 95 lb bench? OMG! I'm still struggling with the 45 lb bar!!! I think I'll try 50 today, along with those planks.

Keep up the great work Lynn - your determination and positive attitude is catching! When I'm feeling sluggish all I need to do is read one of your posts and I get moving!

I'm off to take on the day!

beachdog · Post by **beachdog** » Wed Jul 29, 2009 6:26 am

Really great to see you girls giving it heaps - and increasing intensity and weight. Dedication and focus....Way to go, and the rewards are infinite.

"The only way to discover the limits of what is possible, is to go beyond them into what we believe to be impossible..."
- quote from Jennifer P-B (Boot Camp trainer)

fitoverforty · Post by **fitoverforty** » Thu Jul 30, 2009 10:00 am

Thanks guys! It is so great to have found a place where everyone understands what I am trying to do and supports me!!

It seems so many of friends and family just think I am nuts and "all that exercise and running is gonna land you in a wheelchair in a few years"...I have actually had that said to me, more than once! I am saddened and a little scared that so much of the non exercising public think that prolonged weight lifting and running is going to do MORE damage to their bodies than no exercise and eating tons of fat and sugar! But, I can only lead by example and do what is right for me...hopefully they will see in time that maybe I am not just the "exercise nut" but someone who really has a good grasp on how to live a long and healthy, productive life. Alot of people will live to be old, but not all will live those years feeling good or being healthy. I want to take the steps now to be fit and strong and continue into golden years so I can enjoy life and not be saddled down with extra weight, or health problems ( family has a long history of diabetes and high blood pressure).
I took blood pressure yesterday...106/68 BPM-58 and that was about 20 minutes AFTER weight workout! So I think I am on the right track!

Yesterday's workout:

3x8 Bench press - 56lbs.
2x20 weighted ab crunches -44lbs.
3x8 Triceps pulldowns - 44lbs.
3x8 Lat pulldowns - 68.5lbs.
1x30 ab crunch (floor)
2x20 Bicycle crunches
2 sets planks - alternating arm&legs holding out for 10 seconds, repeat
1x10x2 Bulgarian squats

Have a great day everyone!

Nokie173 · Post by **Nokie173** » Thu Jul 30, 2009 10:13 am

Lynne and am so proud of you! I love your great positive attitude!
Some tend to only look at the unhealthy part of fitnessâ€¦ Like people who under eat and starve themselves or people who over trained and take illegal substanceâ€¦ But as you saidâ€¦ you will show and lead the proper way of being healthy!

And I say... Nothing wrong with being a health nut! Whatâ€™s the worse that can happen? Being healthy and fitâ€¦.. and looking super fly(fine)!?!?!?!

After reading all you ladies journalsâ€¦ Dang... I feel like I need to up some weightsâ€¦ LoL

Bonnie · Post by **Bonnie** » Thu Jul 30, 2009 12:09 pm

Wow that is good blood pressure indeed.You do those bulgarian squats each workout huh ?..Glad u found somethin u like to do

Keep up the fantastic work !

fitoverforty · Post by **fitoverforty** » Thu Jul 30, 2009 1:50 pm

Thanks everyone! Like I said with family history of diabetes and high blood pressure, I know it is SO important to take care of myself. But on the positive side, dear grandmother lived to be 94 and was a tiny little ball of energy! She was widowed in her 70's and lived for 20+ more years by herself, raising a garden (rows of peas, corn, taters, squash, yumm!), working around her house. She had a perfectly good electric clothes dryer, but she would always hang her clothes out on a line. Once, she fell and shattered her knee cap. The doctor repaired it as best he could, but told her she would never be able to bend it more than a 45 degree angle, if that. Well, she sat in her rocker everyday and rocked back and forth and worked that knee and carried on with her life, never letting it slow her down, she was able to recover 90% of movement! Did I mention she was stubborn too?

didn't like someone telling her she couldn't do something. If I have even a small amount of her tenacity and will power then I consider myself blessed! She was truly a positive role model, and shows that a life well lived DOES make a difference in other peoples lives, whether you ever know about it or not. Well, thanks for taking that walk with me down memory lane!

Good stuff!

On the blood pressure reading I posted earlier...it has always been a secret joy of mine to report to family latest BP reading

I'll joke with them and say "Yeah, I'm a little worried about BP...it was a little high last time I took it"...to which they would say "really? , how much was it?" and I would sheepishly look down and say "Well it was 110/65, I'm not liking that top number" And they usually just roll their eyes and say Yeah, you really need to watch that!!

Bonnie · Post by **Bonnie** » Thu Jul 30, 2009 2:06 pm

Wow role model in life was grandma too, quiet english lady, with a heart of gold & the dispostion & level of human caring I can only dream to achieve,all sorts of ailments, including diabetes, father too, not me so far..the only reason Ive a clue about blood pressure though is because I have monthly transfusions ( last 3 months) though before I went for those, blood pressure was never on mind & yours would be rated " teenager " BP

Keep up the good work !

ironwill · Post by **ironwill** » Thu Jul 30, 2009 2:08 pm

fitoverforty wrote: On the blood pressure reading I posted earlier...it has always been a secret joy of mine to report to family latest BP reading
I'll joke with them and say "Yeah, I'm a little worried about BP...it was a little high last time I took it"...to which they would say "really? , how much was it?" and I would sheepishly look down and say "Well it was 110/65, I'm not liking that top number" And they usually just roll their eyes and say Yeah, you really need to watch that!!

Lmao...another one... wife does the same thing. I bought a BP monitor to keep track of progress, I'll take it, she'll some over "oh let me take mine" yuh very funny, I'm like are you even alive. Go run around the house a few times, so it will register. own personal best, I was like 30 yrs. old, in a slightly bad mood, and registered 160/137 doc wasn't impressed.