you look so good. I am so jelous.
I have been taking pictues too, every ten pounds. So I have 212 and 197, and hopefully next week 187. I can't put them up yet, they make me cringe. Maybe when I am 150 I will be able to look back and share.
Lu's Workout Journal
Moderators: Boss Man, cassiegose
Today's Workout
5 minutes on Bicycle - Level 15
Dead lifts 50 lbs. 3 x 10
Single Arm DB Rows 15 lbs. . 1 x 10 warm up 30 lbs. . 3 x 8 x 2
DB Shoulder Press 5 lbs. 2 x 10 Warm Up 15lb . 3 x 8
Lat Pull Downs - 50 lbs. 3 x 12
Pull Ups 3 x 5 with Assist
Lunges 20 lbs. 3 x 12
Finished with leg raises, hip thrusts and glute kickbacks.
Swanso - I tried the squat machine - I can't even pick up the bar without weights due to right shoulder much less squat with it. If this is absolute as part of your program I'm in trouble.
I will be seeing a chiropractor this week - maybe he can advise. I may need a medical doctor
What major muscle group am I missing above? I seem to be in a rut.
I lost 1 pound this week - yeah!
5 minutes on Bicycle - Level 15
Dead lifts 50 lbs. 3 x 10
Single Arm DB Rows 15 lbs. . 1 x 10 warm up 30 lbs. . 3 x 8 x 2
DB Shoulder Press 5 lbs. 2 x 10 Warm Up 15lb . 3 x 8
Lat Pull Downs - 50 lbs. 3 x 12
Pull Ups 3 x 5 with Assist
Lunges 20 lbs. 3 x 12
Finished with leg raises, hip thrusts and glute kickbacks.
Swanso - I tried the squat machine - I can't even pick up the bar without weights due to right shoulder much less squat with it. If this is absolute as part of your program I'm in trouble.
I will be seeing a chiropractor this week - maybe he can advise. I may need a medical doctor What major muscle group am I missing above? I seem to be in a rut.
I lost 1 pound this week - yeah!
try front squats...if shoulder still sore then doesn't matter, we don't have to squat
www.uponlinetraining.com
www.uponlinetraining.com
I think I'll be able to do front squats with the squat rack - I actually love doing them with the Smith Machine - and do not want to remove them from program - as I know how important they are.
What's the next steps on the program?
Today did HIIT on the Treadmill- 25 minutes, 2 1/2 minutes warm up and cool down - 20 minutes with 10 intervals at 6.6 mph, walk at 3.4 mph 30/90 secs. I'm always beat when done - feels good though.
Before HIIT I did some leg raises, hips thrusts and oblique crunches - tried again to use the Swiss Ball....not sure what's wrong with me, but it's not something that is going to come easy, if at all. I need some of that "I CAN" attitude!
:)
What's the next steps on the program?
Today did HIIT on the Treadmill- 25 minutes, 2 1/2 minutes warm up and cool down - 20 minutes with 10 intervals at 6.6 mph, walk at 3.4 mph 30/90 secs. I'm always beat when done - feels good though.
Before HIIT I did some leg raises, hips thrusts and oblique crunches - tried again to use the Swiss Ball....not sure what's wrong with me, but it's not something that is going to come easy, if at all. I need some of that "I CAN" attitude!
:)"The first step for you to take is to contact me by clicking here to express your interest. I will then send you a registration / pre exercise questionnaire that will detail payment options as well as providing space for you to list any past/present injuries, equipment availability, nutritional requirements and any other vital information required to specifically detail the program towards you, and only you."
I contacted you expressing interest. I did not receive registration etc mentioned above? The ball is still in your court right?
I contacted you expressing interest. I did not receive registration etc mentioned above? The ball is still in your court right?
All Set on Program - received registration etc. Swanso - when you create the nutritional part of the program remember Kangaroo is not readily available in the US :):)
Today's Workout:
Warm up 5 minutes on Bicycle Level 15 60-75 rpm's
Squats - with Squat rack!! Did great, felt good!
Front 45lbs (bar only) 1 x 10
Back 45 lbs (bar only) 1 x 10
B - 65 lbs 2 x 10
B - 75 lbs 1 x 10
Push Ups 3 x 10 - 45 degree angle
Pull Ups 3 x 5 With Assist
Single Arm DB Rows 30lb DB - 3 x 8 x 2
Lat. Pull Down 60 lbs 1 x 7, 2 x 8
Shoulder Press 15lb DB's - 3 x 8 (I start with DB's at sides, bring up to shoulders and then press upward, and back to shoulders, then to sides = 1 rep - is that called a shoulder press?)
Also, am I missing anything?
Dead Lifts next weight day, then lunges - back to squats etc..sound good? At least until the program begins.
Lost more weight - up to 37 lbs all together since DEC 8, 2008 - new goal is 14 lbs more, then assess from there whether I need to reduce further. Originally goal was 150, but am thinking 160 is more realistic while building muscle.
Yesterday was HIIT in the morning, but I went back in the afternoon and did some steady Cardio at 3.4 mph at Incline 10 to work on glutes and thighs - and another 300 calories!
:):)Today's Workout:
Warm up 5 minutes on Bicycle Level 15 60-75 rpm's
Squats - with Squat rack!! Did great, felt good!
Front 45lbs (bar only) 1 x 10
Back 45 lbs (bar only) 1 x 10
B - 65 lbs 2 x 10
B - 75 lbs 1 x 10
Push Ups 3 x 10 - 45 degree angle
Pull Ups 3 x 5 With Assist
Single Arm DB Rows 30lb DB - 3 x 8 x 2
Lat. Pull Down 60 lbs 1 x 7, 2 x 8
Shoulder Press 15lb DB's - 3 x 8 (I start with DB's at sides, bring up to shoulders and then press upward, and back to shoulders, then to sides = 1 rep - is that called a shoulder press?)
Also, am I missing anything?
Dead Lifts next weight day, then lunges - back to squats etc..sound good? At least until the program begins.
Lost more weight - up to 37 lbs all together since DEC 8, 2008 - new goal is 14 lbs more, then assess from there whether I need to reduce further. Originally goal was 150, but am thinking 160 is more realistic while building muscle.
Yesterday was HIIT in the morning, but I went back in the afternoon and did some steady Cardio at 3.4 mph at Incline 10 to work on glutes and thighs - and another 300 calories!
great job with the squats, keep working up with them
don't need pulldowns if you've done pull ups
it seems you've done a db curl / shoulder press combo...the shoulder press is simply the lifting from your shoulders overhead part
yep, deads and a lunge variation next workout will be good
we might get you down to 150 yet, don't rule it out
www.uponlinetraining.com
don't need pulldowns if you've done pull ups
it seems you've done a db curl / shoulder press combo...the shoulder press is simply the lifting from your shoulders overhead part
yep, deads and a lunge variation next workout will be good
we might get you down to 150 yet, don't rule it out
www.uponlinetraining.com
Yesterday Steady Cardio 3.4 mph 30 minutes, Incline 8
Today I have the appointment to find our bio-markers and can't workout 12 hours before testing so will wait until this afternoon.
food is consistant every day with minor variations as follows:
Protein Shake w/fat free organic milk sometimes with or without a banana before workout
Weight days another protein drink w/water - banana or apple if no banana with first shake.
Get home (about 15 minutes later) and have 1 cup of whole grain cold cereal with soy milk.
Around 10 AM - I have either eggs and 2 slices of light toast with almond nut butter(if I am home) or yogurt with blueberries and flax seed. Sometimes a pack of 22 almonds.
Noon - 1 PM - Lunch - 5 oz chicken, or 3 oz tuna - with salad and veggie. Spinach or egg plant/tomato mixture
3-4 PM Cottage Cheese and almonds
Dinner 6-7 PM - chicken or fish with veggie and salad, sometimes add a bit of Royal Blend Rice or Sweet Potato.
I sneak a piece or 2 of dark chocolate once in a while - and have an occasional Weight Watcher Almond Crunch Ice Cream Bar - yummy!!
Today I have the appointment to find our bio-markers and can't workout 12 hours before testing so will wait until this afternoon.
food is consistant every day with minor variations as follows:
Protein Shake w/fat free organic milk sometimes with or without a banana before workout
Weight days another protein drink w/water - banana or apple if no banana with first shake.
Get home (about 15 minutes later) and have 1 cup of whole grain cold cereal with soy milk.
Around 10 AM - I have either eggs and 2 slices of light toast with almond nut butter(if I am home) or yogurt with blueberries and flax seed. Sometimes a pack of 22 almonds.
Noon - 1 PM - Lunch - 5 oz chicken, or 3 oz tuna - with salad and veggie. Spinach or egg plant/tomato mixture
3-4 PM Cottage Cheese and almonds
Dinner 6-7 PM - chicken or fish with veggie and salad, sometimes add a bit of Royal Blend Rice or Sweet Potato.
I sneak a piece or 2 of dark chocolate once in a while - and have an occasional Weight Watcher Almond Crunch Ice Cream Bar - yummy!!