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

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 5:44 pm

http://www.davedraper.com/-calculation.html

swanso5 · Post by **swanso5** » Mon Aug 10, 2009 6:51 pm

don't take any on line calculators as gospel...i'd say go by your waist measurements

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 9:58 pm

I wouldnt have any idea how to figure out body fat by waist ? The formulation on that page, is tape measurer based, which is all I have

swanso5 · Post by **swanso5** » Mon Aug 10, 2009 11:02 pm

i meant just go by your waist measurement to see if your losing or gaining wt

Bonnie · Post by **Bonnie** » Mon Aug 10, 2009 11:03 pm

Oh ok

Bonnie · Post by **Bonnie** » Tue Aug 11, 2009 3:01 pm

Todays Workout

HIIT elliptical trainer, 30 mins, same as previous HIIT

Did measurements this morn (same time as last week ) & have lost .5 off waist .25 off the arm & 1 inch off the chest

as if I NEED to lose any there & lost one lb. Still working on the food thing, dropping most bread & fruit from diet ( cept the morning serving ) . I think if I need eat alot of salads is time to learn to prepare more than green ones !! So recipe section, it is.Have a great day people ! All the best to u

Since July 21st

1inch off waist
1 inch off chest
3/4 inch off arms
1 inch off hips
.5 off forearm

swanso5 · Post by **swanso5** » Tue Aug 11, 2009 9:59 pm

keep fruit in x 2 serves a day

Bonnie · Post by **Bonnie** » Tue Aug 11, 2009 10:07 pm

Oh thank god, cos I had an orange this afternoon & I said to son, this tastes better than a doughnut, he told me im nuts, but wow miss fruit, thanks swanso

Bonnie · Post by **Bonnie** » Wed Aug 12, 2009 1:40 pm

Todays Workout

LatPuldowns (SS)

1 x 8 x 60lbs
2 x 8 x 70lbs

alternating with

Pushups (full)

3 x 8

Bent over row (DB)

1 x 8 x 20lbs
2 x 8 x 25lbs

alternating with

Push press (Bar)

1 x 5 x 45lbs
2 x 5 x 50lbs

Front squats (DB)

1 x 5 x 40lbs
2 x 5 x 45lbs

Bicep Curls

3 x 8 x 20lbs

Overhead tricep

1 x 8 x 15lbs
2 x 8 x 25lbs

Straight Leg deadlifts

1 x 5 x 100lbs
2 x 5 x 105lbs

Windshieldwipers
3 x 8

Standing preacher Curl w ball

3 x 8 x 35 lbs

BB rollout

3 x 8

Planks !

2 x 30secs (front)
1 x 15 secs
1x 30 secs (side)

Ok so I think I read somewhere, a topic of some kind, where swanso said is ok to throw in a bicep & tricep once a week, so I added that today.Also that article " how tough r ur glutes " inspired me to recruit them BEFORE doing squats & deads, though they were still recruiting from last workout

So Ive finally left that, small weight rack permanently, u know the one with under 20lbs weights

Raised theshold on side planks, all in all was awesome workout today.Have a great day everyone !

fitoverforty · Post by **fitoverforty** » Wed Aug 12, 2009 4:02 pm

Bonnie wrote:Todays Workout

LatPuldowns (SS)

1 x 8 x 60lbs
2 x 8 x 70lbs

alternating with

Pushups (full)

Planks !

2 x 30secs (front)
1 x 15 secs
1x 30 secs (side)

Great job bonnie! When you say "alternating with" does that mean you do the pushups in between the sets of lat pulldowns?
Ur killin' me with the planks!! How am I supposed to keep up with that?!

I haven't even attempted the side one yet!
You are doing great!

Bonnie · Post by **Bonnie** » Wed Aug 12, 2009 5:02 pm

Yep it means in between

Yes the side ones r a wee bit more challenging, specially when u notice ur hips r startin to drop & need hoist them back in line

Everytime I do the side ones I recall packard, in some reply on here, saying " planks, with top leg bent or a one armed row at the same time & think, huh ? ! " can barely hold this position, lol nevermind bent anything

I will get to the bent part...down the road..Say it with me now PLANKS R OUR FRIEND..that is how u will do them

Bonnie · Post by **Bonnie** » Thu Aug 13, 2009 12:35 pm

Todays Workout

HIIT same as last time

Though I must of sped up eating needs, cos I was hungry 5 mins after I stepped off that machine

So came home opened a yoghurt, 8 almonds & peace has resumed.I've finally put an arm pic on profile, always disliked the size of arms, felt like popeye

Though the measuring tape confirms that some of that excess baggage is leaving them, so they r allowed to be seen

This new program has put some definition in there where there was NONE.Heart rate still climbed up today, actually to 175, but within a min, was at 164 & then after 2 mins it fell to 154, before next sprint, is only third time doing the HIIT correctly, so hopefully the heart will adjust

Have a great day everyone !!

fitoverforty · Post by **fitoverforty** » Thu Aug 13, 2009 1:28 pm

I got one word for those arms....A W E S O M E !!! Don't be afraid to show those bad boys off Bonnie!

You have worked hard to get them, in fact the rest of you is lookin' pretty good too! All your workouts are paying off. You clearly represent a positive picture that us girls in our forties can still rock it out!!
Woo Hoo!!! Go girl!!

Bonnie · Post by **Bonnie** » Thu Aug 13, 2009 3:12 pm

Uve made me blush

Thanks girl, we r all in a exciting process, lets enjoy it ! The way I see the forties thing is, changes physically, maybe bone density, perhaps a few other things im not aware of ? oh & wrinkles

Inside Im in twenties energy wise & devilishness & have mind trained by this age to deal with most anything, so not much stress, just enjoying the days, come as they may

Oh & I've a goal, we have somethin here called " natures stairmaster " the grouse grind, 2280 steps, up the side of the mountain, so this is new goal, hopefully I'll climb it before the rains come this year..

fitoverforty · Post by **fitoverforty** » Thu Aug 13, 2009 3:42 pm

Yeah, the forties have shown some changes physically, I swear I woke up the other day and eyelids had fallen!! (among other things

) I thought "when did this happen?!!" haha!

Hey, I think it is great to set a goal such as yours. I looked up The Grouse Grind and it sounds really fun and challenging. The next race is Sept. 20th! 5 weeks away. You should give it a go! All those Bulgarian Squats and lunges and HIITs should really power you up that mountain!