Work In Progress - FitoverForty

[fitoverforty]

I do a deadlift-upright row-military press combo pack (:

ok, you lost me there....I have no idea what that is...i'm still a newbie when it comes to free weight lifting. I will have to google that (plus a few more) to see how to do them.

thanks for all the tips!!

[ldematto]

Party is over - I ate not one but two bowls (small ones) of crawfish chowder, and a "few" Bahama Mama's - looks like I won't get Sunday off, need to work off sins of the evening I had fun!!!:)

[Boss Man]

I do a deadlift-upright row-military press combo pack (:

ok, you lost me there....I have no idea what that is...i'm still a newbie when it comes to free weight lifting. I will have to google that (plus a few more) to see how to do them.

Deadlifts are where you have a long Bar on the floor infront of you, stick your Bum out, back straight around 45 degrees, Knees bent, then just straighten up to a vertical positon, then reverse the movement, taking the bar almost back to the floor.

Upright rows, are where you hold a long bar at waist height, (Pronated Grip, Palms facing inwards), then elevate the Bar to underneath the Chin, so the Forearms are horizontally opposite each other, then reverse the movement.

Military Press is where you hold a long Bar above the head, (Pronated Grip, Palms facing outwards), then pull it down past the chin almost to the Chest, then back up again.

Hopefully that makes sense.

[fitoverforty]

thank you Bossman, that does explain it better for me. I am keeping eye out for a weight bench w/bar and weights.

[fitoverforty]

Well, off to a slow start this week. Did a shorter a.m. workout with the intentions of doing cardio and more floor exercises after work. But, should have known better...stuff came up and I didn't get to do the cardio. I will try again tomorrow a.m., switching it up and doing run first, then weights in the p.m. after work.
Anyway for what it's worth here goes:

3x8 Bench press - 56lbs (getting a smidge easier! )
2x20 weighted ab crunches 44lbs.
3x10 Lat pulldowns 68.5 lbs.
2x10 Seated Rows 56lbs.
2x10 Back extensions 56lbs.

maybe I can sneak in some crunches and planks in between cooking fish and green beans with some brown rice Yum! Sometimes I will do situps during microwaving times! I know....I'm bordering on obsessed!!

[fitoverforty]

Woo Hooo!!!!
3.0 miles 26:37!!
first time I have been under 27:00!!
Really felt tired and draggy going into the second mile, but stuck it out and actually started feeling stronger all through the 3rd mile. Felt so good I just kept going for a 4th mile and cooled down & finished with 5 miles!!

1mile @ 9:24
2mile @ 17:59
3mile @ 26:37
4mile @ 36:19
5 final mile (cool down, easy jog) 49:28

2x50 ab crunches
2x30 sec. planks (l o n g e s t 30 seconds E V E R !!!!)

fruit smoothie for breakfast
almond crunch bar (I think I'm in a rut here...)

lunch: grilled chicken breast / potatos / corn

mixed nuts snack

dinner: pork loin (lean, fat trimmed) sauteed in EVO / brown rice / broccoli

leg still bothering me a bit, left hamstring felt tight, trying to stretch it out.

have a great day everyone!

[Bonnie]

Congrats on your achievement & may many more come your way

[Nokie173]

Awesome!!! Keep it up and keep on running!

[fitoverforty]

Feeling great today!!

weight workout today:

3x12 Underhand Front lat pulldowns - 56lbs
3x12 Front lat pulldowns - 56lbs
3x8 Bench press 56lbs
2x20 weighted ab crunch - 44llbs
2x12x2 Concentration Curls 18.5 lbs
2x12 Tricep Pressdowns 44lbs
2x10 Push ups
3x25 Bicycle crunches
3x12 Seated rows - 44lbs

Love that all over body tingle! Feel lit up!!
Have a great day everyone!
(I think endorphins have definitely kicked in! )

Have a great day everyone!

[Bonnie]

Only thing missing from that entry is a big * weeeeeeee * Good to see you enjoying the benefits of your labour, keep at it

[ldematto]

Lynn,

I'm exhausted just reading what you do each day! Wow! I'm so impressed with your dedication and ability to stick to a very vigorous program. You've got what it takes Lynn-I'm so proud of you!

Lu

[swanso5]

just peaking through your journal and there seems to be a lot of what i would class as "inefficient" exercises in there (crunches, concentration curls, pressdowns etc)

i would think you'd be better served using more free wt compound exercises that work a lot of muscle at once directly and indirectly

just a thought

p.s. yes deadlifts are kings

www.uponlinetraining.com

[fitoverforty]

Only thing missing from that entry is a big * weeeeeeee *

You are right!! *weeeeeeee*!! That feels better

Lynn,
I'm exhausted just reading what you do each day! Wow! I'm so impressed with your dedication and ability to stick to a very vigorous program. You've got what it takes Lynn-I'm so proud of you! Lu

Just trying to keep up with YOU Lu!!

just peaking through your journal and there seems to be a lot of what i would class as "inefficient" exercises in there (crunches, concentration curls, pressdowns etc)
i would think you'd be better served using more free wt compound exercises that work a lot of muscle at once directly and indirectly

thank you Swanso for taking a look at journal, I appreciate and welcome your advice. I don't currently have access to any free weights (other than two 5lb. DBs ) and am limited to home gym system - a cable, pulley weight machine - Weider Pro 4100, and I do alot of body weight exercises.
Hopefully this next year I will be able to join back at the gym and give the free weights a go at it.

This is probably the qtest entry ever. I hope you had an amazing day, Lynne! I'm so glad you had a good workout!! (I just got back from mine and it was pretty awesome, too!!)

Thank you, yes it was a pretty amazing day...I was just so pumped (get it....pumped, ha!) doing workout, I felt like superwoman! I am glad you had an awesome workout as well....WE ROCK!!

[beachdog]

Hi Lynn, Your workout journal looks great. Just to assure you that your ab section is on track, as discussed some time ago. While basic crunches don't do much for the abs, the bicycle crunch when done with full cycling of the legs, and a powerful side to side twist, is the single most powerful ab exercise that you can do without using equipment. This is based on studies done under strict lab conditions where electrodes were inserted into the muscles to measure activation. When combined with the plank and variations of the plank, you have covered both the ab and core muscles of importance.

Now getting rid of the layer of overlying fat that is hiding your six-pack, is mainly about what goes in your mouth, but you know all that anyway. I look forward to your posting a pic in your bikini showing off your Ms Universe physique, before Xmas.

[Bonnie]

Ouch, electrodes into the muscle