Lu's Workout Journal

[ldematto]

Already missed a few days of posting, but never fear - still on track!

Tuesday 1-12-10 Cardio - Treadmill 4 intervals at 6.3 mph 5 slow, then 20 steady at 3.7 mph.

Wednesday 1-13-10 - Focused on Lower - Physio this afternoon

WU - 50 Jumping Jacks
Deads (Stiff Legged) 75 lbs. 3 x 15
Squats 75 lbs. 3 x 18
Walking Lunges 2 x 10 (15 lb DB's - Side lunges - same weights, 1 x 10 (5 side)
Standing Calf Raises - 3 way holding for 45 secs - more like stretches.
Low Hurdle Steps overs - about 34 inch high BB ( a little higher than before)
1) Front 3 x 10
2) back 3 x 10
3) Side 3 x 10

Bosu Ball - In between each exercise stood/balanced on it - no squats.
Leg Raises - 2 x 15
Hip Thrusts 2 x 15
Quadrupled Circle Glute Kick Backs - 2 x 10 .

At Physio - good news, full mobility and almost full strength since injection, however recommended to maintain weights for shoulder presses at or below 10 lb DB's Probably have a tear in rotator cuff...if I can keep it like it is...I can live with lighter weights higher reps vs surgery. Really wouldn't know exactly what it is without an MRI but I prefer this route at this time.

12 minutes on machine much like bike but for arms...not sure what they call it. Reverse/Forward switching every 2 minutes.

I could really feel Monday's workout the next day - felt good, had a bit more intensity and I intend to keep it that way. Cardio today but has some things to do, so expect to do that tonight after taking grandson to "Build a Bear"

Pssssst....lost 2 lbs 167 ! Lynne - can we weigh in today? hehehehehe....no, I'll be weighing on on Saturday mornings..before breakfast, after potty (if possible!) I hope to be able to maintain where I was today - and that was AFTER breakfast.

[fitoverforty]

Pssssst....lost 2 lbs 167 ! Lynne - can we weigh in today? hehehehehe

Hey, wait a minute - you are breaking the rules...I specifically said 1 lb. a week - no fair, you losing 2 lbs.!!! Just kidding! That is awesome Lu! It sounds like you are really focused and committed - and that is what is takes. I weigh in tomorrow morning....fingers crossed for 1 lb. loss.

[swanso5]

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.

only one's that don't do their job properly

get the mri, at least you'll know what the problem is, you can't what you don;t know

[fitoverforty]

Luuuuuuuuu!! Where are you? Are you feeling better? Miss you girl!

[ldematto]

Sorry - I'm just so sick, cold, coughing, sneezing - simply a mess! I'll be back when I'm back on feet

[Nokie173]

Awwww... FEEL BETTER.... WE MISS YOU

[Boss Man]

Don't be sorry, it's not your fault your ill.

[ldematto]

Just when I think I'm getting better I wake up once again to major sniffles, coughing and more of a mess than yesterday - every muscle and bone aches...and I haven't exercised since last week sometime...no fever so I'm not thinking it's the flu but who knows....if it doesn't go away soon I'm going to have to go to the doctor, but guess is it will just have to run its course. Good news is I've lost a few pounds - however it's probably muscle

See you soon - I hope!!!!!!!!!!!!!!!! Thanks for all your well wishes.

[Bonnie]

Take care of urself Lu

[PandorasVise]

fell better soon lu

[fitoverforty]

Do I need to come up north and bring you some of Jalapeno Texas Chili?...I guarantee that will clear up your head!

How ya feeling, Lu? Did you go to the doc? Sure do miss your bright cheery, witty self around here! Take care and check in with us every once in a while - let us know how you are, kay?

[ldematto]

Hi guys! I'm finally feeling better and started exercise program on Monday. i just didn't get a chance to post - thanks for all your well wishes! I hope to stay on schedule now - even though poor little Precious is right now recovering at the vet from a fairly simple procedure, but next week has to go in for an operation - she should be ok, but she's been on antibiotics for almost 3 weeks without success and they found a fairly good size stone in her urethra that looked like a snowflake - poor baby must've been in such pain but she never really let on.

So here goes:

Monday

WU_ Jumping Jacks
Dead Lifts 75 lbs. 3 x 10
Sumo Squats 4 x 10
Shoulder Press 8 lbs. 3 x 15
Lat Pull Down 70 lbs. 3 x 15
SAR's 25 lb DB's - 3 x 10
Posterior Delts 5 lbs. 3 x 20
Incline Flyes - 5 lb DB's 3 x 15
Exterior Rotation with Ceiling Punch - 5 lbs DB's - 3 x 20 x 2
External Rotation (Band) 3 x 15
Curls 8 lb DB's 3 x 10
Tricep Ext. 10 lbs. 2 x 15

Tuesday - Treadmill - Steady Cardio at 2.8 mph no incline. Knees still bothering me so taking it easy 35 minutes.

Wednesday

plan to workout today did not pan out - once the vet called for me to pick up little girl I lost desire to workout. I'll pick it up tomorrow and just take this as day of rest.
Lynne - PLEASE come to CT!

Have a great day!

[fitoverforty]

Yay LU! Glad you are feeling better and have been able to get some workouts in! Sorry about little Precious, hopefully she wasn't in too much pain...and will be better very soon! little Scottish/Rat terrier mix dog is such a wimp...you just squeeze her sometimes and she lets out a screech. When I take her to get her coat trimmed, and the guy takes her from me, I have to warn him that she is VERY skittish, and thinks you are basically trying to kill her...so be patient with her and what ever you do, don't squeeze the Scotty!!! hahahaha!

[ldematto]

Today's Workout

Warm up - 50 Jumping Jacks

Dead Lifts 75 lbs 3 x 10
Sumo Squats BW 4 x 10
Single Arm Rows 20 lb DB's - 3 x 20
Shoulder Press 8 lb 3 x 15 paired with
Lat Pulldowns 60 lbs. 3 x 15
Tricep Press 10 lbs. 3 x 20
Posterior Delts 5 lbs 3 x 20
Incline Flyes 5 lbs. 3 x 15
Back Ext. (Swiss Ball) 2 x 12
Reverse Bridge (Swiss Ball) 2 x 15
Passover (Swiss) 1 x 10 <---just trying it out.

External Rotation (Band) 2 x 20 (Neutral and elevated)
Also on Swiss ball, lying over it hands down. shifting weight from side to side.

Remember I'm working with a rotator cuff issue, probably a tear and have adjusted workout to lower weights higher reps. I'm not pursuing an MRI as surgery is not an option I'm willing to consider at this time- I'm comfortable working with a max weight for certain exercises at 10-15 lbs. and working to get more strength - the cortisone shot helped tremendously!

Have a great day! I need to catch up with where everyone is - I also see lots of new faces! Yeah!

[Nokie173]

YAY... Lu is BACK... and workout seems awesome!
Just take it easy yeah?