Lu's Workout Journal

[Bonnie]

She is adorable

[eran112003]

i want to ask a question. i dont want to be rude. firstfull i respect the exercise whatever it is as long as it makes you happy. but is it enough for you. it seems very light to me. i am not talking about weight. i am talking about reps and exercise numbers. if i dont do 6 exercises3sets each - one day leg-shoulder-triceps forearms, the other day back biceps calves and finally chests,-i dont feel happy. anyway this is opinion of course.i just wondered? Everybody may respond differently which depends on his bodytype etc

[eran112003]

i sometimes do this as a cardio without rest and with light weight:in 40 minutes
1 set all exercises
incline dumbell press 10 reps
standing dumbell curl 10 reps
leg press 10 reps
dips 10 reps
triceps pushdown failure
lat pulldown 10 reps
3 minutes cardio or rowing
push up close
chin up wide
dumbell fly
dumbell preacher curl
dumbell latheral raise
leg curl
reverse leg curl
concentrtion curl failure reps)
3 minutes max jog or row
upright row
abs till failure

[fitoverforty]

Lu, where are you!!! miss ya girl.

[ldematto]

Lu, where are you!!! miss ya girl.

I'm still here, working out just not posting. I've been crazy busy. I'm starting out the year at a good weight (no sustained holiday weight GAIN) - I must admit workouts due to rotator cuff issues have been weak in opinion - it's not very exciting But I know I need to go through this to move forward. So...needless to say I'm not sending out messages about incline presses and shoulder presses with 8 lb or 5 lb DB's You really can't blame me But I'll be back soon!

Currently I'm rearranging house after taking the Christmas decorations down - decided to leave our Christmas Tree up year round-hahahaha! Anyway, I'm trying to get everything done so I can focus every minute on studies and workouts. Will still comes over almost every day at 9 AM - which is really good me both of us - makes sure I don't procrastinate and I'm helping him too

Thanks for checking in on me - I'm really ok.

[Nokie173]

I'm really ok.

Good

[ldematto]

First, Eran was right - workouts were too light I was in a funk - shoulder issues leaving me unexcited about workouts - but I'm back and starting today I'm keeping track of everything daily (have a new journal) and am going to be doing lighter weights, higher reps for the time being - at least until I get some closure on shoulder. As far as shoulder is concerned the doctors impression without an MRI is that I have a subtle instability to shoulder abductor and a secondary impingement and perhaps even a rotator cuff tear. He is taking conservative measures, a 30 day course of Mobic and am seeing a PT for strengthening exercises. On Friday the 8th, he gave me an injection in the shoulder for diagnostic and therapeutic purposes...I had some discomfort the next day, but it seems to have helped since. Today's workout reflects lower weights, higher reps and focus on the upper body, specifically the shoulder exercises for strengthening. I hope to tone arms and eventually build more strength by increasing weights over time.

WU - 10 minutes in the Treadmill 3.7 mph - no incline

Stiffed Legged Dead Lifts - 65 lbs. 3 x 15

Shoulder Press 8 lb DB's 3 x 15 Paired with
Lat Pulldowns - 50 lbs. 3 x 15

Incline Flyes 5 lb DB's 1 x 15, 2 x 20 paired with
Posterior Delts - 5 lb DB's 3 x 20 (Prescribed by PT)

Tri Cep Ext. 10 lb DB - 3 x 20
Concentration Curls 8 lb DB's - 3 x 20 x 2

2 Band Exercises - External Rotations 5 lb bands 2 x 20 for both- not sure what they are called - but standard I guess for this issue.

Bent over rows (SAR) 20 lb DB 2 x 20 x 2

Arm on Bench, pull DB (5 lb up, then punch toward ceiling - 2 x 20 x 2. I'm SURE the PT told me what these things are called, but I CRS!

Tomorrow Cardio - intervals - Wednesday the focus will be on lower, but will include compound exercises.

Starting at 169 lb. Food intake will be watched carefully - holidays are over!

Have a great day! Missed you guys!

[fitoverforty]

Yey! Lu's back in the fight! Good to see you taking a fresh approach with renewed commitment.

Starting at 169 lb. Food intake will be watched carefully - holidays are over!

I hear ya girlfriend! Me too! It's back to salads, lean proteins, lots of veggies...no more (dare I say the word?) chocolates, pies, cakes...honestly I got pretty sick of it all and was ready to just be done with it, ya know?
Hang in there Lu, you are doing great....love your fighting spirit!

[swanso5]

still no thoracic spine, serratus and lower trap work, physios are so 1970....you better add them in yourself cos they won't

[ldematto]

Hmmmm....I fear I or any health care professional will never measure up Swanso - but I will speak to PT and/or Doc about what you mention is lacking. I do feel doctor who is associated with St. Francis Hospital is a darn good one...came highly recommended by another doctor friend.

Today Cardio Treadmill

4 Intervals, at 6.3 mph at incline 3 - 3.7 recovery, 2 for 5 minutes, and 20 at 3.7 mph.

upper body aches today from yesterdays workout. Just goes to show that prior workouts were too light. Anyway, felt good.

[Bonnie]

I think we r born to be chest workout junkies, without presses etc we r nothing, BAH ! If anything this injury has taught me that the back needs just as much if not more attention than the front, has been months since I have done a press or shoulder workout & at least one month with no pushups Still Im not allowed to do these types of workouts, at least u r allowed * light * weights, chest workout consists of push ups against a swiss ball on a wall & only half way even.You will get back to where u were, in time.

[ldematto]

I think we r born to be chest workout junkies, without presses etc we r nothing, BAH !

It's funny - I always loved do lower body exercises ( strength) , not upper - now that I'm limited in upper, I want to do those!! I must admit I see a major difference (well, maybe not major ) in arms since shoulder issues presented problems. i liked getting some definition...and you are right Bonnie - we will get there again. Just need to be patient

Today wokrour wll focus on lower body, not sure what the routine will be yet. I'll report back later.

Lynne - I'm still where I was - when is weigh in? hehehehe - 1 lb a week - I'm up for that challenge!

[fitoverforty]

Lynne - I'm still where I was - when is weigh in? hehehehe - 1 lb a week - I'm up for that challenge!

I am weighing on Friday mornings. But I guess you could choose anyday, just stick to that same day each week.

[Nokie173]

when you weight in.. is it always the same time???
I like to weight in the morning after i use the bathroom

[PandorasVise]

Yay Lu! Back into the fight!