Work In Progress - FitoverForty
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- fitoverforty
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Re: Work In Progress - FitoverForty
thanks Boss man!
Monday:
elliptical 30 minutes steady state
then weights:
2 x 12 bench press - 80lbs (machine)
2 x 12 x 2 bent one arm rows - 23 lbs (had to hold a 20lb DB and a 3lb DB in one hand)
2 x 10 cable Deadlift - 50 lbs.
2 x 12 Lat pulldowns - 50 lbs.
1 x 10 squat w/press up (holding a 35 lb plate above head, squat, come up and straighten arms lifting plate up)
....almost broke nose when I finished and lowered the weight back down crashing it into the bridge of nose! ouch
2 x 12 incline pushups
Monday:
elliptical 30 minutes steady state
then weights:
2 x 12 bench press - 80lbs (machine)
2 x 12 x 2 bent one arm rows - 23 lbs (had to hold a 20lb DB and a 3lb DB in one hand)
2 x 10 cable Deadlift - 50 lbs.
2 x 12 Lat pulldowns - 50 lbs.
1 x 10 squat w/press up (holding a 35 lb plate above head, squat, come up and straighten arms lifting plate up)
....almost broke nose when I finished and lowered the weight back down crashing it into the bridge of nose! ouch
2 x 12 incline pushups
- fitoverforty
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Re: Work In Progress - FitoverForty
Tuesday:
Speedwork at track
400 meter repeats
1. 1:59
2. 1:51
3. 1:56 - pulled hammy again
was doing so good when BAM it happens
Wednesday: no workout, was bummed and generally held very own pity party.
Thursday:
30 minutes Elliptical interval fat blasting workout
30 minutes weights
full body workout w/db's
Speedwork at track
400 meter repeats
1. 1:59
2. 1:51
3. 1:56 - pulled hammy again
was doing so good when BAM it happens
Wednesday: no workout, was bummed and generally held very own pity party.
Thursday:
30 minutes Elliptical interval fat blasting workout
30 minutes weights
full body workout w/db's
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Re: Work In Progress - FitoverForty
[quote="fitoverforty"]pulled hammy again [/quote
Sorry to hear that Lynne! i think it's that dang speed work causing again don't you think? What do they suggest for speedwork and preventing that, just stretching and good warm up i guess?? hope it heals soon.
Sorry to hear that Lynne! i think it's that dang speed work causing again don't you think? What do they suggest for speedwork and preventing that, just stretching and good warm up i guess?? hope it heals soon.
- fitoverforty
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Re: Work In Progress - FitoverForty
not being 50 would be a good start.. No, seriously, I just haven't really let it heal up long enough, and yes, it's the speedwork that is aggravating it. So, I am going to back off of the track work and concentrate on more trail running, and HIIT intervals, fast and slow.musculArgirl2 wrote:What do they suggest for speedwork and preventing that
Saturday's workout:
20 mile roadbike ride. Felt good to be on road bike again. Kept a good hard pace, but had to be careful with the hamstring. I could only "push" on the downstroke, and not "pull" on the upstroke on the bike turnover - so I was only able to use half leg strength, but that's okay, I'll take it.
Re: Work In Progress - FitoverForty
20 miles?! You are awesome, Lynne! And congrats on getting the bike going again. I'm sorry about your hamstring though - injuries suck and are such a pain to work around.fitoverforty wrote: Saturday's workout:
20 mile roadbike ride. Felt good to be on road bike again. Kept a good hard pace, but had to be careful with the hamstring. I could only "push" on the downstroke, and not "pull" on the upstroke on the bike turnover - so I was only able to use half leg strength, but that's okay, I'll take it.
Re: Work In Progress - FitoverForty
Always amaze me with your dedication Lynn!fitoverforty wrote:Saturday's workout:
20 mile roadbike ride. Felt good to be on road bike again. Kept a good hard pace, but had to be careful with the hamstring. I could only "push" on the downstroke, and not "pull" on the upstroke on the bike turnover - so I was only able to use half leg strength, but that's okay, I'll take it.
Question – (and please don’t take it the wrong way) But with 20miles... does your butt hurt? I went bike riding for only 30mins and I didn’t like it because the seat was too uncomfortable for me. How do those professional do it?
- fitoverforty
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Re: Work In Progress - FitoverForty
Thanks, it is tough but I just gotta find a way around the injuries and do what I can. ...cause I ain't stoppin.Athene wrote:20 miles?! You are awesome, Lynne! And congrats on getting the bike going again. I'm sorry about your hamstring though - injuries suck and are such a pain to work around.
Thanks Nokie - and yes, butt (and other areas) are a little sore, but not bad. riding saddle is a small racing saddle with cutouts made for women, plus I wear padded bike shorts. I try to change positions often too, and if I see rough road ahead I stand up off the saddle til I'm past it - all of that seems to help.Nokie173 wrote:Always amaze me with your dedication Lynn!
Question – (and please don’t take it the wrong way) But with 20miles... does your butt hurt?
- fitoverforty
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Re: Work In Progress - FitoverForty
Monday's workout:
Cardio:
1 mile indoor track run
2 mile elliptical tempo "run"
Strength:
2 x 12 bench press (machine) 80lbs.
2 x 12 x 2 Bent arm rows - 23lb DB
2 x 10 Military Press - 40lb
1 x 12 DB tricep dip - 20lb
1 x 10 x 2 Step Ups - 40lb
2 x 12 Cable Deadlift - 60lbs
2 x 12 Captain's chair leg lifts
Tuesdays workout:
Easy run at track - can't do speedwork yet. Did 2 miles
While we( running group) were there, another group of people came out to the track, and lined up to run, they sprinted down the track, then dropped & did pushups, then got up and ran back, dropped did burpees then ran again repeating the cycle 3 times, then they ran a lap and went back inside the weight lifting area of the school gym.
Well.......you know me.....I could not stand it...I saw them doing the pushups and I asked who they were they said "Crossfit"....well say no more! I asked if I could join them - much to the shock and dismay of running friends who were staring at me like I'd lost mind! I'm looking back at them like "what? don't y'all want to do this too?"...so I ran down the track with them, dropped and did 25 pushups, ran back, dropped did 10 burpees, then ran a 400 lap. I don't know what the "crossfitters" thought - they didn't say much to me. They probably thought "who is this old lady trying to run with us".... That's alright.....I beat two of the guys on the 25 pushups.....left them crying in dust.....bwahahahaha!!!!
running friends (I'm older than all of them) - just laughed and said something like "you crazy girl, you craazzzyyyy!"
....most fun I"ve had at the track in a long time....
Cardio:
1 mile indoor track run
2 mile elliptical tempo "run"
Strength:
2 x 12 bench press (machine) 80lbs.
2 x 12 x 2 Bent arm rows - 23lb DB
2 x 10 Military Press - 40lb
1 x 12 DB tricep dip - 20lb
1 x 10 x 2 Step Ups - 40lb
2 x 12 Cable Deadlift - 60lbs
2 x 12 Captain's chair leg lifts
Tuesdays workout:
Easy run at track - can't do speedwork yet. Did 2 miles
While we( running group) were there, another group of people came out to the track, and lined up to run, they sprinted down the track, then dropped & did pushups, then got up and ran back, dropped did burpees then ran again repeating the cycle 3 times, then they ran a lap and went back inside the weight lifting area of the school gym.
Well.......you know me.....I could not stand it...I saw them doing the pushups and I asked who they were they said "Crossfit"....well say no more! I asked if I could join them - much to the shock and dismay of running friends who were staring at me like I'd lost mind! I'm looking back at them like "what? don't y'all want to do this too?"...so I ran down the track with them, dropped and did 25 pushups, ran back, dropped did 10 burpees, then ran a 400 lap. I don't know what the "crossfitters" thought - they didn't say much to me. They probably thought "who is this old lady trying to run with us".... That's alright.....I beat two of the guys on the 25 pushups.....left them crying in dust.....bwahahahaha!!!!
running friends (I'm older than all of them) - just laughed and said something like "you crazy girl, you craazzzyyyy!"
....most fun I"ve had at the track in a long time....
- fitoverforty
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Re: Work In Progress - FitoverForty
Wednesday a.m. workout:
30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1 minute wall sit - KILLER!
5 pushups
25 high knees
did this circuit 3 times w/1 minute rest between.
Round 1: didn't time
Round 2: 4:53
Round 3: 4:26
Let's have a little challenge for fun. Try this workout today. doesn't matter what your time is, but if you want to do it for time that's cool. Modify it in the areas you need to - Just try it, even if you only do one round - give it a go.
I would love to hear how everyone does and how they felt.
30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1 minute wall sit - KILLER!
5 pushups
25 high knees
did this circuit 3 times w/1 minute rest between.
Round 1: didn't time
Round 2: 4:53
Round 3: 4:26
Let's have a little challenge for fun. Try this workout today. doesn't matter what your time is, but if you want to do it for time that's cool. Modify it in the areas you need to - Just try it, even if you only do one round - give it a go.
I would love to hear how everyone does and how they felt.
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Re: Work In Progress - FitoverForty
I'll try it tomorrow Lynne. i like that you joined the crossfit group!
- fitoverforty
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Re: Work In Progress - FitoverForty
Awesome! Can't wait to hear how it goes. I really liked it. It was a short but intense workout. The wall sits were cruel and sweet at the same time. Cruel because quads were screaming, but sweet because it gave me 1 minute to try and catch breath.musculArgirl2 wrote:I'll try it tomorrow Lynne.
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Re: Work In Progress - FitoverForty
I will have to remember that once foot heals - I have an issue with going back to gym, not sure why So right now I need to at least get myself going at home when I am able, so that would be perfect
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Re: Work In Progress - FitoverForty
i'm kind of having that same issue lately.feelin-great wrote:I have an issue with going back to gym, not sure why
Last edited by musculArgirl2 on Sun Oct 27, 2013 1:52 am, edited 1 time in total.
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Re: Work In Progress - FitoverForty
i did it Lynne. I skipped the burpees. and modified the jumpin jacks a little. definitely got heart pumping i was at 4:54 but again i skipped the burpees too. I liked it! wall squats i started out too high i think because 30 seconds in i was thinking this isin't too bad so i went lower and i think i still could have gone longer probably because of starting out too high.
dog found it entertaining. She heard commotion and came and watched me do it.
dog found it entertaining. She heard commotion and came and watched me do it.
Re: Work In Progress - FitoverForty
I had a guy tell me once, he joined a Gym that also had a pool and it was only £25.00 a month, but what with work he only went there once and actually had a swim.
Then he basically said it was a really expensive swim .
Then he basically said it was a really expensive swim .