New updated workout, out with old in with new..

[Bonnie]

Todays Workout

DB Press w ball
3x8x25lbs

alternating with

Seated Rows
3x8x80lbs

DB Military Press
3x8x20lbs

alternating with

Close grip pulldowns (palms facing each other)
3x8x60lbs

Squats (behind)
3x8x75lbs

Deadlift (straight leg)
3x5x95lbs

Romanian Deadlift
3x5x85lbs

Woodchoppers
3x8x10lbs

Crunchs w ball & medicine ball
3x8x10lbs

Hanging leg raises (chair)
3x8

Planks
2x30 secs (front)
2x15secs (sides)

Sooo, Ive discovered perhaps I had not the best form in this type of squat..so down with weight & using proper form & YES I can feel the difference warrants an " ouch ". Have reinjured the muscle used in lat raises, though I usually injure it during press's ?..This time though I injured it days back, merely by twisting arm doing, well who can remember(houshold stuff), so it is on ice.Tried the romanian squats on one of those areobic raised platform thingys. since I started doing deadlifts & proper squats Im almost certain Ill never lose touch with where glutes r...for sure, anywho, was a totally satisfying workout today & hope u all have a great day

[Bonnie]

Todays Workout

After rereading swanso's HIIT cardio & I THINK I understood it this time..though I needed 34 mins & am so used to 30..I forgot 4 mins

warmup ( I walk to the gym )
1min@fast as possible
2min@steady speed
x3
5mins at slow

30secs fast as possible
1min steady for well 16 mins today ..friday will be twenty

[fitoverforty]

Hi Bonnie,

I think you got it right, good job! I have read and reread that post of Swanso's and everytime I find something new. It is really a MUST read for everyone who wants to understand how it all works...weights, cardio, diet and the balance of it all.
You are doing great. Keep up the hard work. From looking at your latest pics, it is definitely paying off! Lookin' good girl!

On last workout, I did planks...and I HAD to do them for 30 seconds, cause I read your last workout where you had done them for 30 seconds! I thought I was gonna die! But I think we encourage each other and are inspired by reading others workouts. Why, if it was not for reading your journal, I would have never discovered the Bulgarian squats! Ugh! Thanks alot Bonnie!!!! (just kidding, I love doing them, even tho' body complains alot!)

[Bonnie]

Aww thanks, your such a sweet person Yeah those planks LOOK easy but surely rnt, tho the side ones, I've put to 15 seconds (for now) front ones only r 30, I can at least say arms rnt shaking anymore Yeah Im really enjoyin this body, feels strong.As for those squats..Ive a low boredom tolerance, so I searched for enough for 3 seperate workouts & yes I enjoy doin them too Glad u r well & keep up your excellent work too !! Have a great day

[swanso5]

not quite:

After rereading swanso's HIIT cardio & I THINK I understood it this time..though I needed 34 mins & am so used to 30..I forgot 4 mins

warmup ( I walk to the gym )
1min@fast as possible
2min@steady speed
x3
5mins at slow

30secs fast as possible
1min steady for well 16 mins today ..friday will be twenty

should be:

After rereading swanso's HIIT cardio & I THINK I understood it this time..though I needed 34 mins & am so used to 30..I forgot 4 mins

warmup ( I walk to the gym )
1min@fast as possible
2min@steady speed
x3
5mins at slow

then 20mins at your 2min steady state pace, not intervals as you have listed

what injury do you have?

www.uponlinetraining.com

[Bonnie]

Ohh so twenty minutes of the 1 min & 2 min cycles ?...Is always the same injury, the right shoulder, the muscle that is used to raise the arm ( example..front lat raises )

[swanso5]

the muscle or the joint?
does it refer pain elsewhere?
how high can you get your before it dstarts to hurt?

www.uponlinetraining.com

[Bonnie]

Ops, should of checked here first before the other post, I see u found me, I can raise it, only a few inchs up (in front) & I feel the tightness, 1/2 way up there is pain, at the top of the range of motion, there is no pain.Duno If i explained that very well. so far all I do is ice it & hope it goes away, before next workout.The pain doesnt travel elsewhere it stays in the one spot.As for muscle or joint, excuse ignorance, but I duno which it is.Ive decided to visit doctor, fortunately I live in one of canada's large cities & we have a specific sports clinic

[Bonnie]

Todays Workout

Lat Pull downs
3x8x60lbs

alternating with

Full Pushups
3x8

Bent over Row
3x10x25lb (BB)

Push Press
3x5x45lb (Bar)

Front Squats
3x8x40lb (DB)

Deadlifts Straightleg
3x5x100lbs

Romanian Deadlifts on platform
3x5x75lbs

Windshield wipers
3x8

BB rollouts
3x8

Standing preacher curls w ball
3x8x22.5lbs

Planks
2x 30 secs (front)
2x15 secs (sides)

It is a good thing all workouts r based on movements only not body parts, cos..I uhh skipped day two, by accident Ended up on day three, then started doing front squats ( from day two)..etc, anywho a little juggling around, worked out fine..I was NOT ready for those bulgarian squats today (from day three)..haha, take glutes a week to heal from the last ones Have a great day everyone !

[swanso5]

let me know what they say..it pain in the fron tof the shoulder it sounds like an ac injury to me...

how do push ups, pulldowns and planks go?

www.uponlinetraining.com

[Bonnie]

They actually went quite well, even the push press didn't cause any pain, yes I can let u know, however may take awhile to have a visit to that clinic, might ask for physio in the meantime ?..Have a great day

[swanso5]

you might just need a grip change...do all exercises using your arms with a palms facing your sides grip...push ups, pulldowns, shoulder presses, push ups etc

make sense?

[Bonnie]

Yes sure, I have just started pulldowns with the other bar attachment & can change shoulder press to have palms facing..so tho no DB presses ?..

[swanso5]

can keep them in but use the new grip

[Bonnie]

Ok thanks, will try that out